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  6. Oat vs. Liver

Oat vs. Liver — In-Depth Nutrition Comparison

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How are Oat and Liver different?

  • Oat is higher in Manganese, Fiber, and Vitamin B1, however, Liver is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.

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

Infographic

Oat 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.
Oat
Oat
6
:
4
Liver
Liver
Contains more Calcium +440%
Contains more Magnesium +1164.3%
Contains more Phosphorus +117%
Contains more Potassium +186%
Contains less Sodium -95.9%
Contains more Manganese +1538.7%
Contains more Iron +279.7%
Contains more Zinc +69.3%
Equal in Copper - 0.634
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +440%
Contains more Magnesium +1164.3%
Contains more Phosphorus +117%
Contains more Potassium +186%
Contains less Sodium -95.9%
Contains more Manganese +1538.7%
Contains more Iron +279.7%
Contains more Zinc +69.3%
Equal in Copper - 0.634

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.
Oat
Oat
2
:
8
Liver
Liver
Contains more Vitamin B1 +195.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1479.9%
Contains more Vitamin B3 +777.7%
Contains more Vitamin B5 +253.9%
Contains more Vitamin B6 +379%
Contains more Folate +191.1%
Contains more Vitamin B12 +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Liver
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%
Contains more Vitamin B1 +195.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1479.9%
Contains more Vitamin B3 +777.7%
Contains more Vitamin B5 +253.9%
Contains more Vitamin B6 +379%
Contains more Folate +191.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
Liver
Liver
Contains more Fats +56.8%
Contains more Carbs +1662.5%
Contains more Other +14.7%
Contains more Protein +54.1%
Contains more Water +682.5%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Liver
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 Fats +56.8%
Contains more Carbs +1662.5%
Contains more Other +14.7%
Contains more Protein +54.1%
Contains more Water +682.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
3
:
0
Liver
Liver
Contains less Saturated Fat -13.7%
Contains more Monounsaturated Fat +245.7%
Contains more Polyunsaturated fat +141.4%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -13.7%
Contains more Monounsaturated Fat +245.7%
Contains more Polyunsaturated fat +141.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Liver Opinion
Net carbs 55.67g 3.76g Oat
Protein 16.89g 26.02g Liver
Fats 6.9g 4.4g Oat
Carbs 66.27g 3.76g Oat
Calories 389kcal 165kcal Oat
Fiber 10.6g 0g Oat
Calcium 54mg 10mg Oat
Iron 4.72mg 17.92mg Liver
Magnesium 177mg 14mg Oat
Phosphorus 523mg 241mg Oat
Potassium 429mg 150mg Oat
Sodium 2mg 49mg Oat
Zinc 3.97mg 6.72mg Liver
Copper 0.626mg 0.634mg Liver
Manganese 4.916mg 0.3mg Oat
Selenium 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.763mg 0.258mg Oat
Vitamin B2 0.139mg 2.196mg Liver
Vitamin B3 0.961mg 8.435mg Liver
Vitamin B5 1.349mg 4.774mg Liver
Vitamin B6 0.119mg 0.57mg Liver
Folate 56µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Tryptophan 0.234mg 0.366mg Liver
Threonine 0.575mg 1.107mg Liver
Isoleucine 0.694mg 1.32mg Liver
Leucine 1.284mg 2.319mg Liver
Lysine 0.701mg 2.007mg Liver
Methionine 0.312mg 0.645mg Liver
Phenylalanine 0.895mg 1.274mg Liver
Valine 0.937mg 1.607mg Liver
Histidine 0.405mg 0.708mg Liver
Cholesterol 0mg 355mg Oat
Saturated Fat 1.217g 1.41g Oat
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 2.178g 0.63g Oat
Polyunsaturated fat 2.535g 1.05g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Oat
397%
Liver
Minerals Daily Need Coverage Score
154%
Oat
161%
Liver

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.193g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 59)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.3)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.