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Beef Liver raw vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between beef Liver raw and mixed nuts

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, folate, and choline; however, mixed nuts have more manganese.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

The food varieties used in the comparison are Beef, variety meats and by-products, liver, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Beef Liver raw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +87.7%
Contains more CopperCopper +975.5%
Contains more ZincZinc +19%
Contains more SeleniumSelenium +17.1%
Contains more MagnesiumMagnesium +1172.2%
Contains more CalciumCalcium +2240%
Contains more PotassiumPotassium +101.9%
Contains more PhosphorusPhosphorus +17.8%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +558.1%

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% 1656% 7.6% 18% 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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1305.6%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B5Vitamin B5 +529.2%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +249.4%
Contains more CholineCholine +541%
Contains more Vitamin EVitamin E +1957.9%
Contains more Vitamin KVitamin K +83.9%
~equal in Vitamin B1 ~0.189mg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3304.3%
Contains more FatsFats +1386.2%
Contains more CarbsCarbs +441.1%
Contains more OtherOther +119.8%
~equal in Protein ~20.04g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +5847.4%
Contains more Poly. FatPolyunsaturated fat +3042.4%

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 Mixed nuts
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Liver raw Mixed nuts DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.907mg 983%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.196mg 197%
Vitamin B5 7.173mg 1.14mg 121%
Polyunsaturated fat 0.465g 14.612g 94%
Cholesterol 275mg 0mg 92%
Fats 3.63g 53.95g 77%
Manganese 0.31mg 2.04mg 75%
Monounsaturated fat 0.479g 28.488g 70%
Vitamin B6 1.083mg 0.352mg 56%
Folate 290µg 83µg 52%
Choline 333.3mg 52mg 51%
Magnesium 18mg 229mg 50%
Vitamin E 0.38mg 7.82mg 50%
Vitamin B3 13.175mg 7.709mg 34%
Saturated fat 1.233g 8.711g 34%
Iron 4.9mg 2.61mg 29%
Fiber 0g 7g 28%
Calories 135kcal 607kcal 24%
Selenium 39.7µg 33.9µg 11%
Calcium 5mg 117mg 11%
Phosphorus 387mg 456mg 10%
Potassium 313mg 632mg 9%
Vitamin D 49IU 0IU 6%
Zinc 4mg 3.36mg 6%
Vitamin D 1.2µg 0µg 6%
Carbs 3.89g 21.05g 6%
Sodium 69mg 5mg 3%
Starch 4.2g 2%
Vitamin K 3.1µg 5.7µg 2%
Vitamin C 1.3mg 0.5mg 1%
Protein 20.36g 20.04g 1%
Net carbs 3.89g 14.05g N/A
Sugar 0g 4.15g N/A
Vitamin B1 0.189mg 0.189mg 0%
Trans fat 0.17g 0.055g N/A
Tryptophan 0.263mg 0.22mg 0%
Threonine 0.869mg 0.703mg 0%
Isoleucine 0.967mg 0.826mg 0%
Leucine 1.91mg 1.656mg 0%
Lysine 1.607mg 0.782mg 0%
Methionine 0.543mg 0.283mg 0%
Phenylalanine 1.084mg 1.182mg 0%
Valine 1.26mg 1.001mg 0%
Histidine 0.629mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.007g 0.082g N/A
Omega-6 - Gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g 0.013g N/A
Omega-6 - Linoleic acid 0.299g 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Mixed nuts
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
855%
Beef Liver raw
50%
Mixed nuts
Minerals Daily Need Coverage Score
402%
Beef Liver raw
139%
Mixed nuts

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 64mg)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 7.478g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 24)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $3)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.