Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rye
  5. Compare
  6. Rye vs. Liver

Rye vs. Liver — In-Depth Nutrition Comparison

Compare

Summary of differences between rye and liver

  • Rye has more manganese and fiber, while liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and zinc.
  • 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 Rye grain and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Rye vs 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.
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%
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%
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%
Contains more IronIron +581.4%
Contains more CopperCopper +72.8%
Contains more ZincZinc +153.6%
Contains more SeleniumSelenium +385.6%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +1917.6%
Contains more ProteinProtein +151.6%
Contains more FatsFats +169.9%
Contains more WaterWater +506.8%
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +202.9%
Contains more Poly. FatPolyunsaturated fat +36.9%

People also compare

Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw
Liver
Liver vs Ham
Ham
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork

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