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

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

  • Beef Liver raw is richer in Vitamin B12, Copper, Vitamin A, Vitamin B5, Vitamin B2, Vitamin B6, and Selenium, yet Almonds are richer in Vitamin E, and Manganese.
  • Beef Liver raw's daily need coverage for Vitamin B12 is 2471% higher.
  • Almonds contain less Cholesterol.

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

Infographic

Beef Liver raw vs Almonds 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
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%
Contains more IronIron +32.1%
Contains more CopperCopper +846.2%
Contains more ZincZinc +28.2%
Contains more SeleniumSelenium +868.3%
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%

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 4.3% 1014% 7.6% 36% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
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%
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%
Contains more Vitamin EVitamin E +6644.7%
~equal in Vitamin B1 ~0.205mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.