Liver vs. Oats — In-Depth Nutrition Comparison

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How are liver and oats different?

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

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Oats 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.

Liver

Oats

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

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%

~equal in Copper ~0.626mg

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.

Liver

Oats

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%

Contains more Vitamin B1Vitamin B1

+195.7%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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