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  6. Avocado vs. Liver

Avocado vs. Liver — In-Depth Nutrition Comparison

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How are avocados and liver different?

  • Liver is higher than avocados in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3.
  • Liver covers your daily need for vitamin B12, 778% more than avocados.
  • Avocados have a higher glycemic index (40) than liver (0).

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
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Liver
Liver
6
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 +107.1%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +223.3%
Contains less SodiumSodium -85.7%
Contains more IronIron +3158.2%
Contains more CopperCopper +233.7%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +363.5%
Contains more ManganeseManganese +111.3%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +136%
Contains more Vitamin AVitamin A +77114.3%
Contains more Vitamin B1Vitamin B1 +285.1%
Contains more Vitamin B2Vitamin B2 +1589.2%
Contains more Vitamin B3Vitamin B3 +385.3%
Contains more Vitamin B5Vitamin B5 +243.7%
Contains more Vitamin B6Vitamin B6 +121.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +101.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Avocado Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 7µg 5405µg 600%
Iron 0.55mg 17.92mg 217%
Vitamin B2 0.13mg 2.196mg 159%
Selenium 0.4µg 67.5µg 122%
Cholesterol 0mg 355mg 118%
Vitamin B5 1.389mg 4.774mg 68%
Zinc 0.64mg 6.72mg 55%
Copper 0.19mg 0.634mg 49%
Protein 2g 26.02g 48%
Vitamin B3 1.738mg 8.435mg 42%
Fiber 6.7g 0g 27%
Phosphorus 52mg 241mg 27%
Vitamin B6 0.257mg 0.57mg 24%
Monounsaturated fat 9.799g 0.63g 23%
Folate 81µg 163µg 21%
Vitamin K 21µg 18%
Fats 14.66g 4.4g 16%
Vitamin B1 0.067mg 0.258mg 16%
Vitamin C 10mg 23.6mg 15%
Vitamin E 2.07mg 14%
Potassium 485mg 150mg 10%
Manganese 0.142mg 0.3mg 7%
Polyunsaturated fat 1.816g 1.05g 5%
Magnesium 29mg 14mg 4%
Choline 14.2mg 3%
Saturated fat 2.126g 1.41g 3%
Carbs 8.53g 3.76g 2%
Sodium 7mg 49mg 2%
Calories 160kcal 165kcal 0%
Protein per 100 calories 1.3g 16g N/A
Calories per 10 g protein 800kcal 63kcal N/A
Weight per 100 calories 63g 61g N/A
Unsaturated / Saturated Fat ratio 5.5 1.2 N/A
Net carbs 1.83g 3.76g N/A
Calcium 12mg 10mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.366mg 0%
Threonine 0.073mg 1.107mg 0%
Isoleucine 0.084mg 1.32mg 0%
Leucine 0.143mg 2.319mg 0%
Lysine 0.132mg 2.007mg 0%
Methionine 0.038mg 0.645mg 0%
Phenylalanine 0.097mg 1.274mg 0%
Valine 0.107mg 1.607mg 0%
Histidine 0.049mg 0.708mg 0%
Fructose 0.12g 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0g 0.04g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +1455.4%
Contains more Poly. FatPolyunsaturated fat +73%
Contains less Sat. FatSaturated fat -33.7%

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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. 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.