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  6. Liver vs. Wild rice raw

Liver vs. Wild rice raw — In-Depth Nutrition Comparison

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How are liver and wild rice raw different?

  • Liver is higher in vitamin B12, vitamin A, iron, vitamin B2, selenium, and vitamin B5; however, wild rice raw is richer in manganese, magnesium, and phosphorus.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Liver has a lower glycemic index (0) than wild rice raw (57).

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Wild rice, raw are the varieties used in this article.

Infographic

Liver vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +814.3%
Contains more CopperCopper +21%
Contains more ZincZinc +12.8%
Contains more SeleniumSelenium +2310.7%
Contains more MagnesiumMagnesium +1164.3%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +184.7%
Contains more PhosphorusPhosphorus +79.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +343%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B1Vitamin B1 +124.3%
Contains more Vitamin B2Vitamin B2 +738.2%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin B5Vitamin B5 +344.5%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +71.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Wild rice raw DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 1µg 600%
Iron 17.92mg 1.96mg 200%
Vitamin B2 2.196mg 0.262mg 149%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 2.8µg 118%
Vitamin B5 4.774mg 1.074mg 74%
Manganese 0.3mg 1.329mg 45%
Magnesium 14mg 177mg 39%
Phosphorus 241mg 433mg 27%
Vitamin C 23.6mg 0mg 26%
Fiber 0g 6.2g 25%
Carbs 3.76g 74.9g 24%
Protein 26.02g 14.73g 23%
Folate 163µg 95µg 17%
Vitamin B6 0.57mg 0.391mg 14%
Copper 0.634mg 0.524mg 12%
Vitamin B1 0.258mg 0.115mg 12%
Vitamin B3 8.435mg 6.733mg 11%
Calories 165kcal 357kcal 10%
Potassium 150mg 427mg 8%
Zinc 6.72mg 5.96mg 7%
Saturated fat 1.41g 0.156g 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Fats 4.4g 1.08g 5%
Sodium 49mg 7mg 2%
Polyunsaturated fat 1.05g 0.676g 2%
Vitamin K 1.9µg 2%
Calcium 10mg 21mg 1%
Monounsaturated fat 0.63g 0.159g 1%
Net carbs 3.76g 68.7g N/A
Sugar 2.5g N/A
Tryptophan 0.366mg 0.179mg 0%
Threonine 1.107mg 0.469mg 0%
Isoleucine 1.32mg 0.618mg 0%
Leucine 2.319mg 1.018mg 0%
Lysine 2.007mg 0.629mg 0%
Methionine 0.645mg 0.438mg 0%
Phenylalanine 1.274mg 0.721mg 0%
Valine 1.607mg 0.858mg 0%
Histidine 0.708mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +76.6%
Contains more FatsFats +307.4%
Contains more WaterWater +728.9%
Contains more CarbsCarbs +1892%
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +296.2%
Contains more Poly. FatPolyunsaturated fat +55.3%
Contains less Sat. FatSaturated fat -88.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.