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Liver vs. Oat — In-Depth Nutrition Comparison

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How are Liver and Oat different?

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

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

Infographic

Liver vs Oat 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
4
:
6
Oat
Contains more Iron +279.7%
Contains more Zinc +69.3%
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%
Equal in Copper - 0.626
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Iron +279.7%
Contains more Zinc +69.3%
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%
Equal in Copper - 0.626

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
8
:
2
Oat
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 +∞%
Contains more Vitamin B1 +195.7%
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%
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%
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 +∞%
Contains more Vitamin B1 +195.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
2
:
3
Oat
Contains more Protein +54.1%
Contains more Water +682.5%
Contains more Fats +56.8%
Contains more Carbs +1662.5%
Contains more Other +14.7%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
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
Contains more Protein +54.1%
Contains more Water +682.5%
Contains more Fats +56.8%
Contains more Carbs +1662.5%
Contains more Other +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
0
:
3
Oat
Contains less Saturated Fat -13.7%
Contains more Monounsaturated Fat +245.7%
Contains more Polyunsaturated fat +141.4%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 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.
Liver Oat
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 Liver Oat Opinion
Net carbs 3.76g 55.67g Oat
Protein 26.02g 16.89g Liver
Fats 4.4g 6.9g Oat
Carbs 3.76g 66.27g Oat
Calories 165kcal 389kcal Oat
Fiber 0g 10.6g Oat
Calcium 10mg 54mg Oat
Iron 17.92mg 4.72mg Liver
Magnesium 14mg 177mg Oat
Phosphorus 241mg 523mg Oat
Potassium 150mg 429mg Oat
Sodium 49mg 2mg Oat
Zinc 6.72mg 3.97mg Liver
Copper 0.634mg 0.626mg Liver
Manganese 0.3mg 4.916mg Oat
Selenium 67.5µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.763mg Oat
Vitamin B2 2.196mg 0.139mg Liver
Vitamin B3 8.435mg 0.961mg Liver
Vitamin B5 4.774mg 1.349mg Liver
Vitamin B6 0.57mg 0.119mg Liver
Folate 163µg 56µg Liver
Vitamin B12 18.67µg 0µg Liver
Tryptophan 0.366mg 0.234mg Liver
Threonine 1.107mg 0.575mg Liver
Isoleucine 1.32mg 0.694mg Liver
Leucine 2.319mg 1.284mg Liver
Lysine 2.007mg 0.701mg Liver
Methionine 0.645mg 0.312mg Liver
Phenylalanine 1.274mg 0.895mg Liver
Valine 1.607mg 0.937mg Liver
Histidine 0.708mg 0.405mg Liver
Cholesterol 355mg 0mg Oat
Saturated Fat 1.41g 1.217g Oat
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g 2.178g Oat
Polyunsaturated fat 1.05g 2.535g Oat

Which food is preferable for your diet?

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

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.