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Liver vs Ostrich - In-Depth Nutrition Comparison

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What are the differences between Liver and Ostrich?

  • Liver is higher in Vitamin B12, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Folate, yet Ostrich is higher in Vitamin A RAE, and Vitamin C.
  • Liver's daily need coverage for Vitamin A RAE is 601% more.
  • Liver has 11 times more Folate than Ostrich. While Liver has 163µg of Folate, Ostrich has only 15µg.
  • The amount of Cholesterol in Ostrich is lower.

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

Infographic

Liver vs Ostrich 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
5
:
Contains more Calcium +66.7%
Contains more Iron +542.3%
Contains less Sodium -38.8%
Contains more Zinc +38.6%
Contains more Copper +317.1%
Contains more Magnesium +78.6%
Contains more Potassium +141.3%
Equal in Phosphorus - 251
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 105% 18% 108% 32% 11% 133% 51%
Contains more Calcium +66.7%
Contains more Iron +542.3%
Contains less Sodium -38.8%
Contains more Zinc +38.6%
Contains more Copper +317.1%
Contains more Magnesium +78.6%
Contains more Potassium +141.3%
Equal in Phosphorus - 251

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.2%
Contains more Vitamin B2 +652.1%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B5 +262.2%
Contains more Folate +986.7%
Contains more Vitamin B12 +198.7%
Equal in Vitamin B6 - 0.545
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% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.2%
Contains more Vitamin B2 +652.1%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B5 +262.2%
Contains more Folate +986.7%
Contains more Vitamin B12 +198.7%
Equal in Vitamin B6 - 0.545

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Ostrich
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 Liver Ostrich Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 28.49g Ostrich
Fats 4.4g 2.57g Liver
Carbs 3.76g 0g Liver
Calories 165kcal 145kcal Liver
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
Calcium 10mg 6mg Liver
Iron 17.92mg 2.79mg Liver
Magnesium 14mg 25mg Ostrich
Phosphorus 241mg 251mg Ostrich
Potassium 150mg 362mg Ostrich
Sodium 49mg 80mg Liver
Zinc 6.72mg 4.85mg Liver
Copper 0.634mg 0.152mg Liver
Vitamin A 17997IU 0IU Liver
Vitamin E mg 0.23mg Ostrich
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.232mg Liver
Vitamin B2 2.196mg 0.292mg Liver
Vitamin B3 8.435mg 7.143mg Liver
Vitamin B5 4.774mg 1.318mg Liver
Vitamin B6 0.57mg 0.545mg Liver
Folate 163µg 15µg Liver
Vitamin B12 18.67µg 6.25µg Liver
Vitamin K µg µg
Tryptophan 0.366mg 0.254mg Liver
Threonine 1.107mg 1.25mg Ostrich
Isoleucine 1.32mg 1.354mg Ostrich
Leucine 2.319mg 2.315mg Liver
Lysine 2.007mg 2.516mg Ostrich
Methionine 0.645mg 0.796mg Ostrich
Phenylalanine 1.274mg 1.176mg Liver
Valine 1.607mg 1.407mg Liver
Histidine 0.708mg 0.716mg Ostrich
Cholesterol 355mg 85mg Ostrich
Trans Fat g g
Saturated Fat 1.41g 1g Ostrich
Monounsaturated Fat 0.63g 0.97g Ostrich
Polyunsaturated fat 1.05g 0.44g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Ostrich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
105
Ostrich
Mineral Summary Score
150
Liver
57
Ostrich

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
171%
Ostrich
Carbohydrates
4%
Liver
0%
Ostrich
Fats
20%
Liver
12%
Ostrich

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.