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  6. Beef Liver raw vs. Walnut

Beef Liver raw vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between Beef Liver raw and Walnut

  • Beef Liver raw has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Selenium, and Choline, however, Walnut is richer in Manganese.
  • Beef Liver raw covers your daily Vitamin B12 needs 2471% more than Walnut.

Specific food types used in this comparison are Beef, variety meats and by-products, liver, raw and Nuts, walnuts, english.

Infographic

Beef Liver raw vs Walnut 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.
Beef Liver raw
Beef Liver raw
5
:
5
Walnut
Walnut
Contains more Iron +68.4%
Contains more Phosphorus +11.8%
Contains more Zinc +29.4%
Contains more Copper +515.1%
Contains more Selenium +710.2%
Contains more Calcium +1860%
Contains more Magnesium +777.8%
Contains more Potassium +40.9%
Contains less Sodium -97.1%
Contains more Manganese +1001.3%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Iron +68.4%
Contains more Phosphorus +11.8%
Contains more Zinc +29.4%
Contains more Copper +515.1%
Contains more Selenium +710.2%
Contains more Calcium +1860%
Contains more Magnesium +777.8%
Contains more Potassium +40.9%
Contains less Sodium -97.1%
Contains more Manganese +1001.3%

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.
Beef Liver raw
Beef Liver raw
9
:
2
Walnut
Walnut
Contains more Vitamin A +84390%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1736.7%
Contains more Vitamin B3 +1071.1%
Contains more Vitamin B5 +1158.4%
Contains more Vitamin B6 +101.7%
Contains more Folate +195.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +14.8%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +80.4%
Equal in Vitamin C - 1.3
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +84390%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1736.7%
Contains more Vitamin B3 +1071.1%
Contains more Vitamin B5 +1158.4%
Contains more Vitamin B6 +101.7%
Contains more Folate +195.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +14.8%
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +80.4%
Equal in Vitamin C - 1.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
2
:
3
Walnut
Walnut
Contains more Protein +33.7%
Contains more Water +1639.8%
Contains more Fats +1696.4%
Contains more Carbs +252.4%
Contains more Other +35.9%
Beef Liver raw
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +33.7%
Contains more Water +1639.8%
Contains more Fats +1696.4%
Contains more Carbs +252.4%
Contains more Other +35.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver raw
Beef Liver raw
1
:
2
Walnut
Walnut
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +1764.9%
Contains more Polyunsaturated fat +10044.9%
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +1764.9%
Contains more Polyunsaturated fat +10044.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver raw Walnut
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Walnut Opinion
Net carbs 3.89g 7.01g Walnut
Protein 20.36g 15.23g Beef Liver raw
Fats 3.63g 65.21g Walnut
Carbs 3.89g 13.71g Walnut
Calories 135kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0g 2.61g Beef Liver raw
Fiber 0g 6.7g Walnut
Calcium 5mg 98mg Walnut
Iron 4.9mg 2.91mg Beef Liver raw
Magnesium 18mg 158mg Walnut
Phosphorus 387mg 346mg Beef Liver raw
Potassium 313mg 441mg Walnut
Sodium 69mg 2mg Walnut
Zinc 4mg 3.09mg Beef Liver raw
Copper 9.755mg 1.586mg Beef Liver raw
Manganese 0.31mg 3.414mg Walnut
Selenium 39.7µg 4.9µg Beef Liver raw
Vitamin A 16898IU 20IU Beef Liver raw
Vitamin A RAE 4968µg 1µg Beef Liver raw
Vitamin E 0.38mg 0.7mg Walnut
Vitamin D 49IU 0IU Beef Liver raw
Vitamin D 1.2µg 0µg Beef Liver raw
Vitamin C 1.3mg 1.3mg
Vitamin B1 0.189mg 0.341mg Walnut
Vitamin B2 2.755mg 0.15mg Beef Liver raw
Vitamin B3 13.175mg 1.125mg Beef Liver raw
Vitamin B5 7.173mg 0.57mg Beef Liver raw
Vitamin B6 1.083mg 0.537mg Beef Liver raw
Folate 290µg 98µg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 2.7µg Beef Liver raw
Tryptophan 0.263mg 0.17mg Beef Liver raw
Threonine 0.869mg 0.596mg Beef Liver raw
Isoleucine 0.967mg 0.625mg Beef Liver raw
Leucine 1.91mg 1.17mg Beef Liver raw
Lysine 1.607mg 0.424mg Beef Liver raw
Methionine 0.543mg 0.236mg Beef Liver raw
Phenylalanine 1.084mg 0.711mg Beef Liver raw
Valine 1.26mg 0.753mg Beef Liver raw
Histidine 0.629mg 0.391mg Beef Liver raw
Cholesterol 275mg 0mg Walnut
Trans Fat 0.17g Walnut
Saturated Fat 1.233g 6.126g Beef Liver raw
Monounsaturated Fat 0.479g 8.933g Walnut
Polyunsaturated fat 0.465g 47.174g Walnut
Omega-6 - Eicosadienoic acid 0.01g 0g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
859%
Beef Liver raw
33%
Walnut
Minerals Daily Need Coverage Score
402%
Beef Liver raw
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 67mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 4.893g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $5)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.