Oats vs. Liver — In-Depth Nutrition Comparison

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How are oats and liver different?

Oats are higher in manganese, fiber, and vitamin B1; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, and vitamin B3.
Daily need coverage for vitamin B12 for liver is 778% higher.
Liver has a lower glycemic index (0) than oats (59).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Liver

Contains more MagnesiumMagnesium	+1164.3%
Contains more CalciumCalcium	+440%
Contains more PotassiumPotassium	+186%
Contains more PhosphorusPhosphorus	+117%
Contains less SodiumSodium	-95.9%
Contains more ManganeseManganese	+1538.7%

Contains more IronIron	+279.7%
Contains more ZincZinc	+69.3%
Contains more SeleniumSelenium	+∞%

~equal in Copper ~0.634mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Liver

Contains more Vitamin B1Vitamin B1

+195.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+1479.9%
Contains more Vitamin B3Vitamin B3	+777.7%
Contains more Vitamin B5Vitamin B5	+253.9%
Contains more Vitamin B6Vitamin B6	+379%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+191.1%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	18.67µg	778%
Vitamin A	0µg	5405µg	601%
Manganese	4.916mg	0.3mg	201%
Iron	4.72mg	17.92mg	165%
Vitamin B2	0.139mg	2.196mg	158%
Selenium		67.5µg	123%
Cholesterol	0mg	355mg	118%
Vitamin B5	1.349mg	4.774mg	69%
Vitamin B3	0.961mg	8.435mg	47%
Fiber	10.6g	0g	42%
Vitamin B1	0.763mg	0.258mg	42%
Phosphorus	523mg	241mg	40%
Magnesium	177mg	14mg	39%
Vitamin B6	0.119mg	0.57mg	35%
Folate	56µg	163µg	27%
Vitamin C	0mg	23.6mg	26%
Zinc	3.97mg	6.72mg	25%
Carbs	66.27g	3.76g	21%
Protein	16.89g	26.02g	18%
Calories	389kcal	165kcal	11%
Polyunsaturated fat	2.535g	1.05g	10%
Potassium	429mg	150mg	8%
Fats	6.9g	4.4g	4%
Calcium	54mg	10mg	4%
Monounsaturated fat	2.178g	0.63g	4%
Sodium	2mg	49mg	2%
Copper	0.626mg	0.634mg	1%
Saturated fat	1.217g	1.41g	1%
Protein per 100 calories	4.3g	16g	N/A
Calories per 10 g protein	230kcal	63kcal	N/A
Weight per 100 calories	26g	61g	N/A
Unsaturated / Saturated Fat ratio	3.9	1.2	N/A
Net carbs	55.67g	3.76g	N/A
Tryptophan	0.234mg	0.366mg	0%
Threonine	0.575mg	1.107mg	0%
Isoleucine	0.694mg	1.32mg	0%
Leucine	1.284mg	2.319mg	0%
Lysine	0.701mg	2.007mg	0%
Methionine	0.312mg	0.645mg	0%
Phenylalanine	0.895mg	1.274mg	0%
Valine	0.937mg	1.607mg	0%
Histidine	0.405mg	0.708mg	0%
Omega-3 (DHA)		0.03g	N/A
Omega-3 (DPA)		0.04g	N/A