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Avocado vs. Liver — In-Depth Nutrition Comparison

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How are Avocado and Liver different?

  • Liver is higher than Avocado in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Copper, and Vitamin B3.
  • Liver covers your daily need of Vitamin B12 778% more than Avocado.

Avocados, raw, all commercial varieties and Pork, fresh, variety meats and by-products, liver, cooked, braised types were used in this article.

Infographic

Avocado vs Liver 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.
:
6
Liver
Contains more Calcium +20%
Contains more Magnesium +107.1%
Contains more Potassium +223.3%
Contains less Sodium -85.7%
Contains more Iron +3158.2%
Contains more Phosphorus +363.5%
Contains more Zinc +950%
Contains more Copper +233.7%
Contains more Manganese +111.3%
Contains more Selenium +16775%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +20%
Contains more Magnesium +107.1%
Contains more Potassium +223.3%
Contains less Sodium -85.7%
Contains more Iron +3158.2%
Contains more Phosphorus +363.5%
Contains more Zinc +950%
Contains more Copper +233.7%
Contains more Manganese +111.3%
Contains more Selenium +16775%

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.
:
9
Liver
Contains more Vitamin A +12226.7%
Contains more Vitamin C +136%
Contains more Vitamin B1 +285.1%
Contains more Vitamin B2 +1589.2%
Contains more Vitamin B3 +385.3%
Contains more Vitamin B5 +243.7%
Contains more Vitamin B6 +121.8%
Contains more Folate +101.2%
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 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 A +12226.7%
Contains more Vitamin C +136%
Contains more Vitamin B1 +285.1%
Contains more Vitamin B2 +1589.2%
Contains more Vitamin B3 +385.3%
Contains more Vitamin B5 +243.7%
Contains more Vitamin B6 +121.8%
Contains more Folate +101.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Liver
Contains more Fats +233.2%
Contains more Carbs +126.9%
Contains more Water +13.9%
Contains more Protein +1201%
Equal in Other - 1.5
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +233.2%
Contains more Carbs +126.9%
Contains more Water +13.9%
Contains more Protein +1201%
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Liver
Contains more Monounsaturated Fat +1455.4%
Contains more Polyunsaturated fat +73%
Contains less Saturated Fat -33.7%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +1455.4%
Contains more Polyunsaturated fat +73%
Contains less Saturated Fat -33.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Liver Opinion
Net carbs 1.83g 3.76g Liver
Protein 2g 26.02g Liver
Fats 14.66g 4.4g Avocado
Carbs 8.53g 3.76g Avocado
Calories 160kcal 165kcal Liver
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Liver
Fiber 6.7g 0g Avocado
Calcium 12mg 10mg Avocado
Iron 0.55mg 17.92mg Liver
Magnesium 29mg 14mg Avocado
Phosphorus 52mg 241mg Liver
Potassium 485mg 150mg Avocado
Sodium 7mg 49mg Avocado
Zinc 0.64mg 6.72mg Liver
Copper 0.19mg 0.634mg Liver
Manganese 0.142mg 0.3mg Liver
Selenium 0.4µg 67.5µg Liver
Vitamin A 146IU 17997IU Liver
Vitamin A RAE 7µg 5405µg Liver
Vitamin E 2.07mg Avocado
Vitamin C 10mg 23.6mg Liver
Vitamin B1 0.067mg 0.258mg Liver
Vitamin B2 0.13mg 2.196mg Liver
Vitamin B3 1.738mg 8.435mg Liver
Vitamin B5 1.389mg 4.774mg Liver
Vitamin B6 0.257mg 0.57mg Liver
Folate 81µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K 21µg Avocado
Tryptophan 0.025mg 0.366mg Liver
Threonine 0.073mg 1.107mg Liver
Isoleucine 0.084mg 1.32mg Liver
Leucine 0.143mg 2.319mg Liver
Lysine 0.132mg 2.007mg Liver
Methionine 0.038mg 0.645mg Liver
Phenylalanine 0.097mg 1.274mg Liver
Valine 0.107mg 1.607mg Liver
Histidine 0.049mg 0.708mg Liver
Cholesterol 0mg 355mg Avocado
Saturated Fat 2.126g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 9.799g 0.63g Avocado
Polyunsaturated fat 1.816g 1.05g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
35%
Avocado
397%
Liver
Minerals Daily Need Coverage Score
21%
Avocado
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.716g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 40)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.5)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 355mg)

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.