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Brazil nut vs. Liver — In-Depth Nutrition Comparison

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How are Brazil nut and Liver different?

  • Brazil nut is higher in Selenium, Copper, and Magnesium, however, Liver is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Selenium from Brazil nut is 3363% higher.
  • Brazil nut contains 27 times more Magnesium than Liver. While Brazil nut contains 376mg of Magnesium, Liver contains only 14mg.
  • Liver has less Saturated Fat.

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

Infographic

Brazil nut vs Liver 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.
Contains more Calcium +1500%
Contains more Magnesium +2585.7%
Contains more Phosphorus +200.8%
Contains more Potassium +339.3%
Contains less Sodium -93.9%
Contains more Copper +174.9%
Contains more Manganese +307.7%
Contains more Selenium +2740%
Contains more Iron +637.4%
Contains more Zinc +65.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +1500%
Contains more Magnesium +2585.7%
Contains more Phosphorus +200.8%
Contains more Potassium +339.3%
Contains less Sodium -93.9%
Contains more Copper +174.9%
Contains more Manganese +307.7%
Contains more Selenium +2740%
Contains more Iron +637.4%
Contains more Zinc +65.5%

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.
:
8
Liver
Contains more Vitamin B1 +139.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +3271.4%
Contains more Vitamin B2 +6174.3%
Contains more Vitamin B3 +2759.3%
Contains more Vitamin B5 +2494.6%
Contains more Vitamin B6 +464.4%
Contains more Folate +640.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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%
Contains more Vitamin B1 +139.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +3271.4%
Contains more Vitamin B2 +6174.3%
Contains more Vitamin B3 +2759.3%
Contains more Vitamin B5 +2494.6%
Contains more Vitamin B6 +464.4%
Contains more Folate +640.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1425%
Contains more Carbs +212.2%
Contains more Other +128%
Contains more Protein +81.7%
Contains more Water +1780.7%
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +1425%
Contains more Carbs +212.2%
Contains more Other +128%
Contains more Protein +81.7%
Contains more Water +1780.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3690.3%
Contains more Polyunsaturated fat +2223.7%
Contains less Saturated Fat -91.3%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +3690.3%
Contains more Polyunsaturated fat +2223.7%
Contains less Saturated Fat -91.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Liver Opinion
Net carbs 4.24g 3.76g Brazil nut
Protein 14.32g 26.02g Liver
Fats 67.1g 4.4g Brazil nut
Carbs 11.74g 3.76g Brazil nut
Calories 659kcal 165kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Liver
Fiber 7.5g 0g Brazil nut
Calcium 160mg 10mg Brazil nut
Iron 2.43mg 17.92mg Liver
Magnesium 376mg 14mg Brazil nut
Phosphorus 725mg 241mg Brazil nut
Potassium 659mg 150mg Brazil nut
Sodium 3mg 49mg Brazil nut
Zinc 4.06mg 6.72mg Liver
Copper 1.743mg 0.634mg Brazil nut
Manganese 1.223mg 0.3mg Brazil nut
Selenium 1917µg 67.5µg Brazil nut
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 23.6mg Liver
Vitamin B1 0.617mg 0.258mg Brazil nut
Vitamin B2 0.035mg 2.196mg Liver
Vitamin B3 0.295mg 8.435mg Liver
Vitamin B5 0.184mg 4.774mg Liver
Vitamin B6 0.101mg 0.57mg Liver
Folate 22µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Tryptophan 0.135mg 0.366mg Liver
Threonine 0.365mg 1.107mg Liver
Isoleucine 0.518mg 1.32mg Liver
Leucine 1.19mg 2.319mg Liver
Lysine 0.49mg 2.007mg Liver
Methionine 1.124mg 0.645mg Brazil nut
Phenylalanine 0.639mg 1.274mg Liver
Valine 0.76mg 1.607mg Liver
Histidine 0.409mg 0.708mg Liver
Cholesterol 0mg 355mg Brazil nut
Saturated Fat 16.134g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 23.879g 0.63g Brazil nut
Polyunsaturated fat 24.399g 1.05g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Liver
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
28%
Brazil nut
397%
Liver
Minerals Daily Need Coverage Score
1208%
Brazil nut
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 14.724g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 10)
Which food is cheaper?
Liver
Liver is cheaper (difference - $3.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 355mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.