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  6. Liver vs. Rye

Liver vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between liver and rye

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and zinc, while rye has more manganese and fiber.
  • Liver covers your daily need for vitamin B12, 778% more than rye.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of rye is 34.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Rye grain.

Infographic

Liver vs Rye 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more IronIron +581.4%
Contains more CopperCopper +72.8%
Contains more ZincZinc +153.6%
Contains more SeleniumSelenium +385.6%
Contains more MagnesiumMagnesium +685.7%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +240%
Contains more PhosphorusPhosphorus +37.8%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +759%

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Rye
Rye
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B2Vitamin B2 +774.9%
Contains more Vitamin B3Vitamin B3 +97.5%
Contains more Vitamin B5Vitamin B5 +227.9%
Contains more Vitamin B6Vitamin B6 +93.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +328.9%
Contains more Vitamin B1Vitamin B1 +22.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Rye DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 1µg 600%
Iron 17.92mg 2.63mg 191%
Vitamin B2 2.196mg 0.251mg 150%
Cholesterol 355mg 0mg 118%
Manganese 0.3mg 2.577mg 99%
Selenium 67.5µg 13.9µg 97%
Vitamin B5 4.774mg 1.456mg 66%
Fiber 0g 15.1g 60%
Zinc 6.72mg 2.65mg 37%
Protein 26.02g 10.34g 31%
Folate 163µg 38µg 31%
Copper 0.634mg 0.367mg 30%
Vitamin C 23.6mg 0mg 26%
Vitamin B3 8.435mg 4.27mg 26%
Carbs 3.76g 75.86g 24%
Magnesium 14mg 110mg 23%
Vitamin B6 0.57mg 0.294mg 21%
Phosphorus 241mg 332mg 13%
Potassium 150mg 510mg 11%
Calories 165kcal 338kcal 9%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Saturated fat 1.41g 0.197g 6%
Vitamin B1 0.258mg 0.316mg 5%
Vitamin K 5.9µg 5%
Fats 4.4g 1.63g 4%
Sodium 49mg 2mg 2%
Polyunsaturated fat 1.05g 0.767g 2%
Calcium 10mg 24mg 1%
Monounsaturated fat 0.63g 0.208g 1%
Protein per 100 calories 16g 3.1g N/A
Calories per 10 g protein 63kcal 327kcal N/A
Weight per 100 calories 61g 30g N/A
Unsaturated / Saturated Fat ratio 1.2 4.9 N/A
Net carbs 3.76g 60.76g N/A
Sugar 0.98g N/A
Tryptophan 0.366mg 0.108mg 0%
Threonine 1.107mg 0.289mg 0%
Isoleucine 1.32mg 0.208mg 0%
Leucine 2.319mg 0.563mg 0%
Lysine 2.007mg 0.286mg 0%
Methionine 0.645mg 0.153mg 0%
Phenylalanine 1.274mg 0.435mg 0%
Valine 1.607mg 0.317mg 0%
Histidine 0.708mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +151.6%
Contains more FatsFats +169.9%
Contains more WaterWater +506.8%
Contains more CarbsCarbs +1917.6%
~equal in Other ~1.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +202.9%
Contains more Poly. FatPolyunsaturated fat +36.9%
Contains less Sat. FatSaturated fat -86%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.