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Liver vs. Oysters — In-Depth Nutrition Comparison

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Significant differences between Liver and Oysters

  • Liver has more Vitamin A RAE, Vitamin B2, Iron, Vitamin B5, Selenium, Vitamin B12, and Vitamin B3, however, Oysters is richer in Zinc, and Copper.
  • Oysters covers your daily Zinc needs 653% more than Liver.
  • Oysters has 208 times less Vitamin A RAE than Liver. Liver has 5405µg of Vitamin A RAE, while Oysters has 26µg.
  • Oysters contains less Cholesterol.

Specific food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Mollusks, oyster, eastern, wild, cooked, moist heat.

Infographic

Liver vs Oysters 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
5
:
Contains more Iron +94.6%
Contains more Phosphorus +24.2%
Contains less Sodium -70.5%
Contains more Selenium +70.9%
Contains more Calcium +1060%
Contains more Magnesium +150%
Contains more Zinc +1069.6%
Contains more Copper +800.2%
Contains more Manganese +97%
Equal in Potassium - 139
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Iron +94.6%
Contains more Phosphorus +24.2%
Contains less Sodium -70.5%
Contains more Selenium +70.9%
Contains more Calcium +1060%
Contains more Magnesium +150%
Contains more Zinc +1069.6%
Contains more Copper +800.2%
Contains more Manganese +97%
Equal in Potassium - 139

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
9
:
Contains more Vitamin A +20351.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +616.7%
Contains more Vitamin B2 +1120%
Contains more Vitamin B3 +355.9%
Contains more Vitamin B5 +968%
Contains more Vitamin B6 +834.4%
Contains more Folate +1064.3%
Equal in Vitamin B12 - 17.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Contains more Vitamin A +20351.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +616.7%
Contains more Vitamin B2 +1120%
Contains more Vitamin B3 +355.9%
Contains more Vitamin B5 +968%
Contains more Vitamin B6 +834.4%
Contains more Folate +1064.3%
Equal in Vitamin B12 - 17.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
:
Contains more Protein +127.8%
Contains more Fats +28.7%
Contains more Carbs +44.9%
Contains more Water +21.6%
Equal in Other - 1.52
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Protein +127.8%
Contains more Fats +28.7%
Contains more Carbs +44.9%
Contains more Water +21.6%
Equal in Other - 1.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
1
:
Contains more Monounsaturated Fat +24.5%
Contains less Saturated Fat -32.8%
Equal in Polyunsaturated fat - 1.056
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains more Monounsaturated Fat +24.5%
Contains less Saturated Fat -32.8%
Equal in Polyunsaturated fat - 1.056

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Oysters Opinion
Net carbs 3.76g 5.45g Oysters
Protein 26.02g 11.42g Liver
Fats 4.4g 3.42g Liver
Carbs 3.76g 5.45g Oysters
Calories 165kcal 102kcal Liver
Starch 0.9g Oysters
Sugar 1.23g Liver
Calcium 10mg 116mg Oysters
Iron 17.92mg 9.21mg Liver
Magnesium 14mg 35mg Oysters
Phosphorus 241mg 194mg Liver
Potassium 150mg 139mg Liver
Sodium 49mg 166mg Liver
Zinc 6.72mg 78.6mg Oysters
Copper 0.634mg 5.707mg Oysters
Manganese 0.3mg 0.591mg Oysters
Selenium 67.5µg 39.5µg Liver
Vitamin A 17997IU 88IU Liver
Vitamin A RAE 5405µg 26µg Liver
Vitamin E 1.7mg Oysters
Vitamin D 2IU Oysters
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.036mg Liver
Vitamin B2 2.196mg 0.18mg Liver
Vitamin B3 8.435mg 1.85mg Liver
Vitamin B5 4.774mg 0.447mg Liver
Vitamin B6 0.57mg 0.061mg Liver
Folate 163µg 14µg Liver
Vitamin B12 18.67µg 17.5µg Liver
Vitamin K 2µg Oysters
Tryptophan 0.366mg 0.138mg Liver
Threonine 1.107mg 0.046mg Liver
Isoleucine 1.32mg 0.459mg Liver
Leucine 2.319mg 0.716mg Liver
Lysine 2.007mg 0.762mg Liver
Methionine 0.645mg 0.257mg Liver
Phenylalanine 1.274mg 0.413mg Liver
Valine 1.607mg 0.523mg Liver
Histidine 0.708mg 0.22mg Liver
Cholesterol 355mg 79mg Oysters
Trans Fat 0.068g Liver
Saturated Fat 1.41g 0.948g Oysters
Omega-3 - DHA 0.03g 0.271g Oysters
Omega-3 - EPA 0g 0.353g Oysters
Omega-3 - DPA 0.04g 0.02g Liver
Monounsaturated Fat 0.63g 0.506g Liver
Polyunsaturated fat 1.05g 1.056g Oysters
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Oysters
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
397%
Liver
197%
Oysters
Minerals Daily Need Coverage Score
161%
Liver
486%
Oysters

Comparison summary

Which food is lower in Cholesterol?
Oysters
Oysters is lower in Cholesterol (difference - 276mg)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 0.462g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 117mg)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.