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  6. Liver vs. Oysters

Liver vs. Oysters — In-Depth Nutrition Comparison

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Significant differences between liver and oysters

  • Liver has more vitamin A, 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 205 times less vitamin A than liver. Liver has 17997IU of vitamin A, while oysters has 88IU.
  • 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Contains more IronIron +94.6%
Contains more PhosphorusPhosphorus +24.2%
Contains less SodiumSodium -70.5%
Contains more SeleniumSelenium +70.9%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +1060%
Contains more CopperCopper +800.2%
Contains more ZincZinc +1069.6%
Contains more ManganeseManganese +97%
~equal in Potassium ~139mg

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
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% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20688.5%
Contains more Vitamin B1Vitamin B1 +616.7%
Contains more Vitamin B2Vitamin B2 +1120%
Contains more Vitamin B3Vitamin B3 +355.9%
Contains more Vitamin B5Vitamin B5 +968%
Contains more Vitamin B6Vitamin B6 +834.4%
Contains more FolateFolate +1064.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~17.5µg

All nutrients comparison - raw data values

Nutrient Liver Oysters DV% diff.
Zinc 6.72mg 78.6mg 653%
Vitamin A 5405µg 26µg 598%
Copper 0.634mg 5.707mg 564%
Vitamin B2 2.196mg 0.18mg 155%
Iron 17.92mg 9.21mg 109%
Cholesterol 355mg 79mg 92%
Vitamin B5 4.774mg 0.447mg 87%
Selenium 67.5µg 39.5µg 51%
Vitamin B12 18.67µg 17.5µg 49%
Vitamin B3 8.435mg 1.85mg 41%
Vitamin B6 0.57mg 0.061mg 39%
Folate 163µg 14µg 37%
Protein 26.02g 11.42g 29%
Vitamin C 23.6mg 0mg 26%
Choline 130mg 24%
Vitamin B1 0.258mg 0.036mg 19%
Manganese 0.3mg 0.591mg 13%
Calcium 10mg 116mg 11%
Vitamin E 1.7mg 11%
Phosphorus 241mg 194mg 7%
Magnesium 14mg 35mg 5%
Sodium 49mg 166mg 5%
Calories 165kcal 102kcal 3%
Fats 4.4g 3.42g 2%
Vitamin K 2µg 2%
Saturated fat 1.41g 0.948g 2%
Carbs 3.76g 5.45g 1%
Net carbs 3.76g 5.45g N/A
Vitamin D 2IU 0%
Potassium 150mg 139mg 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Monounsaturated fat 0.63g 0.506g 0%
Polyunsaturated fat 1.05g 1.056g 0%
Tryptophan 0.366mg 0.138mg 0%
Threonine 1.107mg 0.046mg 0%
Isoleucine 1.32mg 0.459mg 0%
Leucine 2.319mg 0.716mg 0%
Lysine 2.007mg 0.762mg 0%
Methionine 0.645mg 0.257mg 0%
Phenylalanine 1.274mg 0.413mg 0%
Valine 1.607mg 0.523mg 0%
Histidine 0.708mg 0.22mg 0%
Omega-3 - EPA 0g 0.353g N/A
Omega-3 - DHA 0.03g 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.04g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
2
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 ProteinProtein +127.8%
Contains more FatsFats +28.7%
Contains more CarbsCarbs +44.9%
Contains more WaterWater +21.6%
~equal in Other ~1.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
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
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Contains more Mono. FatMonounsaturated fat +24.5%
Contains less Sat. FatSaturated fat -32.8%
~equal in Polyunsaturated fat ~1.056g

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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.