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

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What are the main differences between Almonds and Beef Liver raw?

  • Almonds are richer in Vitamin E, and Manganese, yet Beef Liver raw is richer in Vitamin B12, Copper, Vitamin A, Vitamin B5, Vitamin B2, Vitamin B6, and Selenium.
  • Beef Liver raw's daily need coverage for Vitamin B12 is 2471% higher.
  • Almonds have 67 times more Vitamin E than Beef Liver raw. Almonds have 25.63mg of Vitamin E, while Beef Liver raw has 0.38mg.

We used Nuts, almonds and Beef, variety meats and by-products, liver, raw types in this comparison.

Infographic

Almonds vs Beef Liver raw 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" 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +5280%
Contains more PotassiumPotassium +134.2%
Contains more PhosphorusPhosphorus +24.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +602.9%
Contains more IronIron +32.1%
Contains more CopperCopper +846.2%
Contains more ZincZinc +28.2%
Contains more SeleniumSelenium +868.3%

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.
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 4.3% 1014% 7.6% 36% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin EVitamin E +6644.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +844800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +142.1%
Contains more Vitamin B3Vitamin B3 +264.2%
Contains more Vitamin B5Vitamin B5 +1422.9%
Contains more Vitamin B6Vitamin B6 +690.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +559.1%
Contains more CholineCholine +539.7%
~equal in Vitamin B1 ~0.189mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more FatsFats +1275.5%
Contains more CarbsCarbs +454%
Contains more OtherOther +126%
Contains more WaterWater +1505.7%
~equal in Protein ~20.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
57% 22% 21%
Saturated Fat: Sat. Fat 1.233 g
Monounsaturated Fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated Fat +6486.8%
Contains more Poly. FatPolyunsaturated fat +2551.4%
Contains less Sat. FatSaturated Fat -67.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Beef Liver raw Opinion
Calories 579kcal 135kcal Almonds
Protein 21.15g 20.36g Almonds
Fats 49.93g 3.63g Almonds
Vitamin C 0mg 1.3mg Beef Liver raw
Net carbs 9.05g 3.89g Almonds
Carbs 21.55g 3.89g Almonds
Cholesterol 0mg 275mg Almonds
Vitamin D 0IU 49IU Beef Liver raw
Magnesium 270mg 18mg Almonds
Calcium 269mg 5mg Almonds
Potassium 733mg 313mg Almonds
Iron 3.71mg 4.9mg Beef Liver raw
Sugar 4.35g 0g Beef Liver raw
Fiber 12.5g 0g Almonds
Copper 1.031mg 9.755mg Beef Liver raw
Zinc 3.12mg 4mg Beef Liver raw
Starch 0.72g Almonds
Phosphorus 481mg 387mg Almonds
Sodium 1mg 69mg Almonds
Vitamin A 2IU 16898IU Beef Liver raw
Vitamin A 0µg 4968µg Beef Liver raw
Vitamin E 25.63mg 0.38mg Almonds
Vitamin D 0µg 1.2µg Beef Liver raw
Manganese 2.179mg 0.31mg Almonds
Selenium 4.1µg 39.7µg Beef Liver raw
Vitamin B1 0.205mg 0.189mg Almonds
Vitamin B2 1.138mg 2.755mg Beef Liver raw
Vitamin B3 3.618mg 13.175mg Beef Liver raw
Vitamin B5 0.471mg 7.173mg Beef Liver raw
Vitamin B6 0.137mg 1.083mg Beef Liver raw
Vitamin B12 0µg 59.3µg Beef Liver raw
Vitamin K 0µg 3.1µg Beef Liver raw
Folate 44µg 290µg Beef Liver raw
Trans Fat 0.015g 0.17g Almonds
Choline 52.1mg 333.3mg Beef Liver raw
Saturated Fat 3.802g 1.233g Beef Liver raw
Monounsaturated Fat 31.551g 0.479g Almonds
Polyunsaturated fat 12.329g 0.465g Almonds
Tryptophan 0.211mg 0.263mg Beef Liver raw
Threonine 0.601mg 0.869mg Beef Liver raw
Isoleucine 0.751mg 0.967mg Beef Liver raw
Leucine 1.473mg 1.91mg Beef Liver raw
Lysine 0.568mg 1.607mg Beef Liver raw
Methionine 0.157mg 0.543mg Beef Liver raw
Phenylalanine 1.132mg 1.084mg Almonds
Valine 0.855mg 1.26mg Beef Liver raw
Histidine 0.539mg 0.629mg Beef Liver raw
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g 0.007g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0g 0.009g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.002g 0.01g Beef Liver raw
Omega-6 - Linoleic acid 12.32g 0.299g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Beef Liver raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
807%
Beef Liver raw
Minerals Daily Need Coverage Score
142%
Almonds
402%
Beef Liver raw

Comparison summary

Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 2.569g)
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 - $2.4)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 68mg)
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.