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Beef Liver raw vs. Brazil nut — In-Depth Nutrition Comparison

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Summary of differences between Beef Liver raw and Brazil nut

  • Beef Liver raw has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, and Vitamin B6, however, Brazil nut is higher in Selenium, and Magnesium.
  • Brazil nut covers your daily need of Selenium 3413% more than Beef Liver raw.
  • Brazil nut has less Cholesterol.

These are the specific foods used in this comparison Beef, variety meats and by-products, liver, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Beef Liver raw vs Brazil nut 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 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +101.6%
Contains more CopperCopper +459.7%
Contains more MagnesiumMagnesium +1988.9%
Contains more CalciumCalcium +3100%
Contains more PotassiumPotassium +110.5%
Contains more PhosphorusPhosphorus +87.3%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +294.5%
Contains more SeleniumSelenium +4728.7%
~equal in Zinc ~4.06mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +85.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +7771.4%
Contains more Vitamin B3Vitamin B3 +4366.1%
Contains more Vitamin B5Vitamin B5 +3798.4%
Contains more Vitamin B6Vitamin B6 +972.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1218.2%
Contains more CholineCholine +1057.3%
Contains more Vitamin E Vitamin E +1386.8%
Contains more Vitamin B1Vitamin B1 +226.5%

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +42.2%
Contains more WaterWater +1970.5%
Contains more FatsFats +1748.5%
Contains more CarbsCarbs +201.8%
Contains more OtherOther +161.1%

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
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated Fat -92.4%
Contains more Mono. FatMonounsaturated Fat +4885.2%
Contains more Poly. FatPolyunsaturated fat +5147.1%

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 Brazil nut
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Beef Liver raw Brazil nut Opinion
Calories 135kcal 659kcal Brazil nut
Protein 20.36g 14.32g Beef Liver raw
Fats 3.63g 67.1g Brazil nut
Vitamin C 1.3mg 0.7mg Beef Liver raw
Net carbs 3.89g 4.24g Brazil nut
Carbs 3.89g 11.74g Brazil nut
Cholesterol 275mg 0mg Brazil nut
Vitamin D 49IU 0IU Beef Liver raw
Magnesium 18mg 376mg Brazil nut
Calcium 5mg 160mg Brazil nut
Potassium 313mg 659mg Brazil nut
Iron 4.9mg 2.43mg Beef Liver raw
Sugar 0g 2.33g Beef Liver raw
Fiber 0g 7.5g Brazil nut
Copper 9.755mg 1.743mg Beef Liver raw
Zinc 4mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 387mg 725mg Brazil nut
Sodium 69mg 3mg Brazil nut
Vitamin A 16898IU 0IU Beef Liver raw
Vitamin A RAE 4968µg 0µg Beef Liver raw
Vitamin E 0.38mg 5.65mg Brazil nut
Vitamin D 1.2µg 0µg Beef Liver raw
Manganese 0.31mg 1.223mg Brazil nut
Selenium 39.7µg 1917µg Brazil nut
Vitamin B1 0.189mg 0.617mg Brazil nut
Vitamin B2 2.755mg 0.035mg Beef Liver raw
Vitamin B3 13.175mg 0.295mg Beef Liver raw
Vitamin B5 7.173mg 0.184mg Beef Liver raw
Vitamin B6 1.083mg 0.101mg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 0µg Beef Liver raw
Folate 290µg 22µg Beef Liver raw
Trans Fat 0.17g Brazil nut
Choline 333.3mg 28.8mg Beef Liver raw
Saturated Fat 1.233g 16.134g Beef Liver raw
Monounsaturated Fat 0.479g 23.879g Brazil nut
Polyunsaturated fat 0.465g 24.399g Brazil nut
Tryptophan 0.263mg 0.135mg Beef Liver raw
Threonine 0.869mg 0.365mg Beef Liver raw
Isoleucine 0.967mg 0.518mg Beef Liver raw
Leucine 1.91mg 1.19mg Beef Liver raw
Lysine 1.607mg 0.49mg Beef Liver raw
Methionine 0.543mg 1.124mg Brazil nut
Phenylalanine 1.084mg 0.639mg Beef Liver raw
Valine 1.26mg 0.76mg Beef Liver raw
Histidine 0.629mg 0.409mg Beef Liver raw
Omega-3 - ALA 0.007g 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.009g 0.018g Brazil nut
Omega-6 - Eicosadienoic acid 0.01g 0g Beef Liver raw
Omega-6 - Linoleic acid 0.299g 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
402%
Beef Liver raw
1208%
Brazil nut

Comparison summary

Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 66mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 14.901g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $3.4)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.