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Ostrich vs. Liver — In-Depth Nutrition Comparison

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What are the differences between Ostrich and Liver?

  • Liver is richer than Ostrich in Vitamin A RAE, Vitamin B12, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, Folate, and Vitamin C.
  • Liver's daily need coverage for Vitamin A RAE is 601% more.
  • The amount of Cholesterol in Ostrich is lower.

We used Ostrich, tip trimmed, cooked and Pork, fresh, variety meats and by-products, liver, cooked, braised types in this article.

Infographic

Ostrich vs Liver infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Liver
7
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 +78.6%
Contains more PotassiumPotassium +141.3%
Contains more CalciumCalcium +66.7%
Contains more IronIron +542.3%
Contains more CopperCopper +317.1%
Contains more ZincZinc +38.6%
Contains less SodiumSodium -38.8%
Contains more ManganeseManganese +1478.9%
Contains more SeleniumSelenium +80%
~equal in Phosphorus ~241mg

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.
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% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Liver
8
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 79% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +11.2%
Contains more Vitamin B2Vitamin B2 +652.1%
Contains more Vitamin B3Vitamin B3 +18.1%
Contains more Vitamin B5Vitamin B5 +262.2%
Contains more Vitamin B12Vitamin B12 +198.7%
Contains more FolateFolate +986.7%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.57mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
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 FatsFats +71.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +248.8%
~equal in Protein ~26.02g
~equal in Water ~64.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 40% 18%
Saturated Fat: Sat. Fat 1 g
Monounsaturated Fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Liver
1
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 -29.1%
Contains more Mono. FatMonounsaturated Fat +54%
Contains more Poly. FatPolyunsaturated fat +138.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Liver Opinion
Calories 145kcal 165kcal Liver
Protein 28.49g 26.02g Ostrich
Fats 2.57g 4.4g Liver
Vitamin C 0mg 23.6mg Liver
Net carbs 0g 3.76g Liver
Carbs 0g 3.76g Liver
Cholesterol 85mg 355mg Ostrich
Magnesium 25mg 14mg Ostrich
Calcium 6mg 10mg Liver
Potassium 362mg 150mg Ostrich
Iron 2.79mg 17.92mg Liver
Copper 0.152mg 0.634mg Liver
Zinc 4.85mg 6.72mg Liver
Phosphorus 251mg 241mg Ostrich
Sodium 80mg 49mg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 0.23mg Ostrich
Manganese 0.019mg 0.3mg Liver
Selenium 37.5µg 67.5µg Liver
Vitamin B1 0.232mg 0.258mg Liver
Vitamin B2 0.292mg 2.196mg Liver
Vitamin B3 7.143mg 8.435mg Liver
Vitamin B5 1.318mg 4.774mg Liver
Vitamin B6 0.545mg 0.57mg Liver
Vitamin B12 6.25µg 18.67µg Liver
Folate 15µg 163µg Liver
Saturated Fat 1g 1.41g Ostrich
Monounsaturated Fat 0.97g 0.63g Ostrich
Polyunsaturated fat 0.44g 1.05g Liver
Tryptophan 0.254mg 0.366mg Liver
Threonine 1.25mg 1.107mg Ostrich
Isoleucine 1.354mg 1.32mg Ostrich
Leucine 2.315mg 2.319mg Liver
Lysine 2.516mg 2.007mg Ostrich
Methionine 0.796mg 0.645mg Ostrich
Phenylalanine 1.176mg 1.274mg Liver
Valine 1.407mg 1.607mg Liver
Histidine 0.716mg 0.708mg Ostrich
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
97%
Ostrich
366%
Liver
Minerals Daily Need Coverage Score
66%
Ostrich
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Ostrich
Ostrich is lower in Cholesterol (difference - 270mg)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 0.41g)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 31mg)
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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.