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

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

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

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

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