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  6. Liver vs. Brown rice

Liver vs. Brown rice — In-Depth Nutrition Comparison

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How are Liver and Brown rice different?

  • Liver is higher than Brown rice in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Zinc, and Folate.
  • Liver covers your daily need of Vitamin B12 778% more than Brown rice.
  • Brown rice is lower in Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Liver vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
Liver
7
:
3
Brown rice
Brown rice
Contains more Calcium +233.3%
Contains more Iron +3100%
Contains more Phosphorus +134%
Contains more Potassium +74.4%
Contains more Zinc +846.5%
Contains more Copper +498.1%
Contains more Selenium +1063.8%
Contains more Magnesium +178.6%
Contains less Sodium -91.8%
Contains more Manganese +224.7%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +233.3%
Contains more Iron +3100%
Contains more Phosphorus +134%
Contains more Potassium +74.4%
Contains more Zinc +846.5%
Contains more Copper +498.1%
Contains more Selenium +1063.8%
Contains more Magnesium +178.6%
Contains less Sodium -91.8%
Contains more Manganese +224.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
Liver
9
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +44.9%
Contains more Vitamin B2 +3082.6%
Contains more Vitamin B3 +229.4%
Contains more Vitamin B5 +1156.3%
Contains more Vitamin B6 +363.4%
Contains more Folate +1711.1%
Contains more Vitamin B12 +∞%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +44.9%
Contains more Vitamin B2 +3082.6%
Contains more Vitamin B3 +229.4%
Contains more Vitamin B5 +1156.3%
Contains more Vitamin B6 +363.4%
Contains more Folate +1711.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Brown rice
Brown rice
Contains more Protein +849.6%
Contains more Fats +353.6%
Contains more Other +240.9%
Contains more Carbs +580.3%
Equal in Water - 70.27
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +849.6%
Contains more Fats +353.6%
Contains more Other +240.9%
Contains more Carbs +580.3%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +70.7%
Contains more Polyunsaturated fat +186.9%
Contains less Saturated Fat -81.6%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +70.7%
Contains more Polyunsaturated fat +186.9%
Contains less Saturated Fat -81.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Brown rice
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Liver Brown rice Opinion
Net carbs 3.76g 23.98g Brown rice
Protein 26.02g 2.74g Liver
Fats 4.4g 0.97g Liver
Carbs 3.76g 25.58g Brown rice
Calories 165kcal 123kcal Liver
Starch 24.79g Brown rice
Sugar 0.24g Liver
Fiber 0g 1.6g Brown rice
Calcium 10mg 3mg Liver
Iron 17.92mg 0.56mg Liver
Magnesium 14mg 39mg Brown rice
Phosphorus 241mg 103mg Liver
Potassium 150mg 86mg Liver
Sodium 49mg 4mg Brown rice
Zinc 6.72mg 0.71mg Liver
Copper 0.634mg 0.106mg Liver
Manganese 0.3mg 0.974mg Brown rice
Selenium 67.5µg 5.8µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 0.17mg Brown rice
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.178mg Liver
Vitamin B2 2.196mg 0.069mg Liver
Vitamin B3 8.435mg 2.561mg Liver
Vitamin B5 4.774mg 0.38mg Liver
Vitamin B6 0.57mg 0.123mg Liver
Folate 163µg 9µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 0.2µg Brown rice
Tryptophan 0.366mg 0.033mg Liver
Threonine 1.107mg 0.095mg Liver
Isoleucine 1.32mg 0.109mg Liver
Leucine 2.319mg 0.214mg Liver
Lysine 2.007mg 0.099mg Liver
Methionine 0.645mg 0.058mg Liver
Phenylalanine 1.274mg 0.133mg Liver
Valine 1.607mg 0.151mg Liver
Histidine 0.708mg 0.066mg Liver
Cholesterol 355mg 0mg Brown rice
Saturated Fat 1.41g 0.26g Brown rice
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.369g Liver
Polyunsaturated fat 1.05g 0.366g Liver
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
397%
Liver
14%
Brown rice
Minerals Daily Need Coverage Score
161%
Liver
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 66)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.15g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.