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  6. Rice vs. Beef Liver

Rice vs. Beef Liver — In-Depth Nutrition Comparison

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Differences between rice and beef Liver

  • Rice contains less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, choline, vitamin B6, and iron than beef Liver.
  • Beef Liver's daily need coverage for vitamin B12 is 2941% higher.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Beef, variety meats and by-products, liver, cooked, braised.

Infographic

Rice vs Beef Liver 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.
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +32.6%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +905.7%
Contains more IronIron +445%
Contains more CopperCopper +20600%
Contains more ZincZinc +981.6%
Contains more PhosphorusPhosphorus +1055.8%
Contains more SeleniumSelenium +381.3%

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.
Rice
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1175%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +26246.2%
Contains more Vitamin B3Vitamin B3 +1087.3%
Contains more Vitamin B5Vitamin B5 +1723.1%
Contains more Vitamin B6Vitamin B6 +993.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +336.2%
Contains more CholineCholine +20185.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more CarbsCarbs +449.1%
Contains more WaterWater +16.4%
Contains more ProteinProtein +981%
Contains more FatsFats +1778.6%
Contains more OtherOther +309.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +1177.3%
Contains more Poly. FatPolyunsaturated fat +1359.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Beef Liver DV% diff.
Vitamin B12 0µg 70.58µg 2941%
Copper 0.069mg 14.283mg 1579%
Vitamin A 0µg 9442µg 1049%
Vitamin B2 0.013mg 3.425mg 262%
Vitamin B5 0.39mg 7.11mg 134%
Cholesterol 0mg 396mg 132%
Vitamin B3 1.476mg 17.525mg 100%
Choline 2.1mg 426mg 77%
Vitamin B6 0.093mg 1.017mg 71%
Iron 1.2mg 6.54mg 67%
Phosphorus 43mg 497mg 65%
Protein 2.69g 29.08g 53%
Selenium 7.5µg 36.1µg 52%
Folate 58µg 253µg 49%
Zinc 0.49mg 5.3mg 44%
Saturated fat 0.077g 2.947g 13%
Potassium 35mg 352mg 9%
Carbs 28.17g 5.13g 8%
Fats 0.28g 5.26g 8%
Polyunsaturated fat 0.076g 1.109g 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Manganese 0.472mg 0.356mg 5%
Vitamin K 0µg 3.3µg 3%
Monounsaturated fat 0.088g 1.124g 3%
Calories 130kcal 191kcal 3%
Vitamin B1 0.163mg 0.194mg 3%
Vitamin E 0.04mg 0.51mg 3%
Sodium 1mg 79mg 3%
Fiber 0.4g 0g 2%
Magnesium 12mg 21mg 2%
Vitamin C 0mg 1.9mg 2%
Net carbs 27.77g 5.13g N/A
Calcium 10mg 6mg 0%
Sugar 0.05g 0g N/A
Trans fat 0.365g N/A
Tryptophan 0.031mg 0.368mg 0%
Threonine 0.096mg 1.215mg 0%
Isoleucine 0.116mg 1.352mg 0%
Leucine 0.222mg 2.67mg 0%
Lysine 0.097mg 2.247mg 0%
Methionine 0.063mg 0.759mg 0%
Phenylalanine 0.144mg 1.515mg 0%
Valine 0.164mg 1.761mg 0%
Histidine 0.063mg 0.879mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Beef 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
12%
Rice
1097%
Beef Liver
Minerals Daily Need Coverage Score
22%
Rice
567%
Beef Liver

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 396mg)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 2.87g)
Which food is lower in Sugar?
Beef Liver
Beef Liver is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 60)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $1)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.