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Brown rice vs. Liver — In-Depth Nutrition Comparison

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How are brown rice and liver different?

  • Liver is higher than brown rice in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and folate.
  • Liver covers your daily need for vitamin B12, 778% more than brown rice.
  • Brown rice has a higher glycemic index (66) than liver (0).

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

Infographic

Brown rice vs Liver infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Liver
7
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%
Contains more MagnesiumMagnesium +178.6%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +224.7%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +74.4%
Contains more IronIron +3100%
Contains more CopperCopper +498.1%
Contains more ZincZinc +846.5%
Contains more PhosphorusPhosphorus +134%
Contains more SeleniumSelenium +1063.8%

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.9%
Contains more Vitamin B2Vitamin B2 +3082.6%
Contains more Vitamin B3Vitamin B3 +229.4%
Contains more Vitamin B5Vitamin B5 +1156.3%
Contains more Vitamin B6Vitamin B6 +363.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1711.1%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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
Contains more CarbsCarbs +580.3%
Contains more ProteinProtein +849.6%
Contains more FatsFats +353.6%
Contains more OtherOther +240.9%
~equal in Water ~64.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
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
Contains less Sat. FatSaturated fat -81.6%
Contains more Mono. FatMonounsaturated fat +70.7%
Contains more Poly. FatPolyunsaturated fat +186.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 0.56mg 17.92mg 217%
Vitamin B2 0.069mg 2.196mg 164%
Cholesterol 0mg 355mg 118%
Selenium 5.8µg 67.5µg 112%
Vitamin B5 0.38mg 4.774mg 88%
Copper 0.106mg 0.634mg 59%
Zinc 0.71mg 6.72mg 55%
Protein 2.74g 26.02g 47%
Folate 9µg 163µg 39%
Vitamin B3 2.561mg 8.435mg 37%
Vitamin B6 0.123mg 0.57mg 34%
Manganese 0.974mg 0.3mg 29%
Vitamin C 0mg 23.6mg 26%
Phosphorus 103mg 241mg 20%
Starch 24.79g 10%
Carbs 25.58g 3.76g 7%
Vitamin B1 0.178mg 0.258mg 7%
Magnesium 39mg 14mg 6%
Fiber 1.6g 0g 6%
Saturated fat 0.26g 1.41g 5%
Polyunsaturated fat 0.366g 1.05g 5%
Fats 0.97g 4.4g 5%
Choline 9.2mg 2%
Calories 123kcal 165kcal 2%
Sodium 4mg 49mg 2%
Potassium 86mg 150mg 2%
Vitamin E 0.17mg 1%
Calcium 3mg 10mg 1%
Monounsaturated fat 0.369g 0.63g 1%
Net carbs 23.98g 3.76g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.366mg 0%
Threonine 0.095mg 1.107mg 0%
Isoleucine 0.109mg 1.32mg 0%
Leucine 0.214mg 2.319mg 0%
Lysine 0.099mg 2.007mg 0%
Methionine 0.058mg 0.645mg 0%
Phenylalanine 0.133mg 1.274mg 0%
Valine 0.151mg 1.607mg 0%
Histidine 0.066mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0g 0.04g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
422%
Liver
Minerals Daily Need Coverage Score
32%
Brown rice
161%
Liver

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 is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 45mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.