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  6. Almond butter vs. Liver

Almond butter vs. Liver — In-Depth Nutrition Comparison

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What are the main differences between almond butter and liver?

  • Almond butter is richer in manganese, magnesium, and fiber, yet liver is richer in vitamin B12, vitamin A, iron, selenium, vitamin B2, and vitamin B5.
  • Liver's daily need coverage for vitamin B12 is 778% higher.

We used Nuts, almond butter, plain, without salt added and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this comparison.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Liver
Liver
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +1892.9%
Contains more CalciumCalcium +3370%
Contains more PotassiumPotassium +398.7%
Contains more CopperCopper +47.3%
Contains more PhosphorusPhosphorus +110.8%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +610.3%
Contains more IronIron +413.5%
Contains more ZincZinc +104.3%
Contains more SeleniumSelenium +2712.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Liver
Liver
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +529.3%
Contains more Vitamin B2Vitamin B2 +133.9%
Contains more Vitamin B3Vitamin B3 +167.4%
Contains more Vitamin B5Vitamin B5 +1401.3%
Contains more Vitamin B6Vitamin B6 +453.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +207.5%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 3.49mg 17.92mg 180%
Vitamin E 24.21mg 161%
Selenium 2.4µg 67.5µg 118%
Cholesterol 0mg 355mg 118%
Vitamin B2 0.939mg 2.196mg 97%
Vitamin B5 0.318mg 4.774mg 89%
Polyunsaturated fat 13.613g 1.05g 84%
Monounsaturated fat 32.445g 0.63g 80%
Manganese 2.131mg 0.3mg 80%
Fats 55.5g 4.4g 79%
Magnesium 279mg 14mg 63%
Fiber 10.3g 0g 41%
Phosphorus 508mg 241mg 38%
Vitamin B6 0.103mg 0.57mg 36%
Calcium 347mg 10mg 34%
Vitamin B3 3.155mg 8.435mg 33%
Copper 0.934mg 0.634mg 33%
Zinc 3.29mg 6.72mg 31%
Folate 53µg 163µg 28%
Vitamin C 0mg 23.6mg 26%
Calories 614kcal 165kcal 22%
Vitamin B1 0.041mg 0.258mg 18%
Potassium 748mg 150mg 18%
Saturated fat 4.152g 1.41g 12%
Protein 20.96g 26.02g 10%
Choline 52.1mg 9%
Carbs 18.82g 3.76g 5%
Sodium 7mg 49mg 2%
Net carbs 8.52g 3.76g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.366mg 0%
Threonine 0.555mg 1.107mg 0%
Isoleucine 0.813mg 1.32mg 0%
Leucine 1.483mg 2.319mg 0%
Lysine 0.612mg 2.007mg 0%
Methionine 0.122mg 0.645mg 0%
Phenylalanine 1.149mg 1.274mg 0%
Valine 0.937mg 1.607mg 0%
Histidine 0.55mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Liver
Liver
2
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 FatsFats +1161.4%
Contains more CarbsCarbs +400.5%
Contains more OtherOther +105.3%
Contains more ProteinProtein +24.1%
Contains more WaterWater +3822%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +5050%
Contains more Poly. FatPolyunsaturated fat +1196.5%
Contains less Sat. FatSaturated fat -66%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.