Almonds vs. Liver — In-Depth Nutrition Comparison

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Important differences between almonds and liver

Almonds have more manganese, magnesium, and fiber; however, liver is richer in vitamin B12, vitamin A, iron, selenium, vitamin B5, and vitamin B2.
Liver's daily need coverage for vitamin B12 is 778% more.

The food varieties used in the comparison are Nuts, almonds and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

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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.

Almonds

Liver

Contains more MagnesiumMagnesium	+1828.6%
Contains more CalciumCalcium	+2590%
Contains more PotassiumPotassium	+388.7%
Contains more CopperCopper	+62.6%
Contains more PhosphorusPhosphorus	+99.6%
Contains less SodiumSodium	-98%
Contains more ManganeseManganese	+626.3%

Contains more IronIron	+383%
Contains more ZincZinc	+115.4%
Contains more SeleniumSelenium	+1546.3%

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.

Almonds

Liver

Contains more Vitamin EVitamin E

+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+25.9%
Contains more Vitamin B2Vitamin B2	+93%
Contains more Vitamin B3Vitamin B3	+133.1%
Contains more Vitamin B5Vitamin B5	+913.6%
Contains more Vitamin B6Vitamin B6	+316.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+270.5%

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	18.67µg	778%
Vitamin A	0µg	5405µg	601%
Iron	3.71mg	17.92mg	178%
Vitamin E	25.63mg		171%
Cholesterol	0mg	355mg	118%
Selenium	4.1µg	67.5µg	115%
Vitamin B5	0.471mg	4.774mg	86%
Manganese	2.179mg	0.3mg	82%
Vitamin B2	1.138mg	2.196mg	81%
Monounsaturated fat	31.551g	0.63g	77%
Polyunsaturated fat	12.329g	1.05g	75%
Fats	49.93g	4.4g	70%
Magnesium	270mg	14mg	61%
Fiber	12.5g	0g	50%
Copper	1.031mg	0.634mg	44%
Phosphorus	481mg	241mg	34%
Zinc	3.12mg	6.72mg	33%
Vitamin B6	0.137mg	0.57mg	33%
Vitamin B3	3.618mg	8.435mg	30%
Folate	44µg	163µg	30%
Vitamin C	0mg	23.6mg	26%
Calcium	269mg	10mg	26%
Calories	579kcal	165kcal	21%
Potassium	733mg	150mg	17%
Saturated fat	3.802g	1.41g	11%
Protein	21.15g	26.02g	10%
Choline	52.1mg		9%
Carbs	21.55g	3.76g	6%
Vitamin B1	0.205mg	0.258mg	4%
Sodium	1mg	49mg	2%
Protein per 100 calories	3.7g	16g	N/A
Calories per 10 g protein	274kcal	63kcal	N/A
Weight per 100 calories	17g	61g	N/A
Unsaturated / Saturated Fat ratio	12	1.2	N/A
Net carbs	9.05g	3.76g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.366mg	0%
Threonine	0.601mg	1.107mg	0%
Isoleucine	0.751mg	1.32mg	0%
Leucine	1.473mg	2.319mg	0%
Lysine	0.568mg	2.007mg	0%
Methionine	0.157mg	0.645mg	0%
Phenylalanine	1.132mg	1.274mg	0%
Valine	0.855mg	1.607mg	0%
Histidine	0.539mg	0.708mg	0%
Fructose	0.11g		0%
Omega-3 - DHA	0g	0.03g	N/A
Omega-3 - ALA	0.003g		N/A
Omega-3 - DPA	0g	0.04g	N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A