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

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Significant differences between Beef Liver raw and Walnut

  • Beef Liver raw has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Selenium, and Choline, however, Walnut is richer in Manganese.
  • Beef Liver raw covers your daily Vitamin B12 needs 2471% more than Walnut.

Specific food types used in this comparison are Beef, variety meats and by-products, liver, raw and Nuts, walnuts, english.

Infographic

Beef Liver raw vs Walnut 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%
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more IronIron +68.4%
Contains more CopperCopper +515.1%
Contains more ZincZinc +29.4%
Contains more PhosphorusPhosphorus +11.8%
Contains more SeleniumSelenium +710.2%
Contains more MagnesiumMagnesium +777.8%
Contains more CalciumCalcium +1860%
Contains more PotassiumPotassium +40.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1001.3%

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%
Walnut
2
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% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +84390%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1736.7%
Contains more Vitamin B3Vitamin B3 +1071.1%
Contains more Vitamin B5Vitamin B5 +1158.4%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +14.8%
Contains more FolateFolate +195.9%
Contains more CholineCholine +750.3%
Contains more Vitamin E Vitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +80.4%
~equal in Vitamin C ~1.3mg

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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +33.7%
Contains more WaterWater +1639.8%
Contains more FatsFats +1696.4%
Contains more CarbsCarbs +252.4%
Contains more OtherOther +35.9%

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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated Fat -79.9%
Contains more Mono. FatMonounsaturated Fat +1764.9%
Contains more Poly. FatPolyunsaturated fat +10044.9%

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 Walnut
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 Walnut Opinion
Calories 135kcal 654kcal Walnut
Protein 20.36g 15.23g Beef Liver raw
Fats 3.63g 65.21g Walnut
Vitamin C 1.3mg 1.3mg
Net carbs 3.89g 7.01g Walnut
Carbs 3.89g 13.71g Walnut
Cholesterol 275mg 0mg Walnut
Vitamin D 49IU 0IU Beef Liver raw
Magnesium 18mg 158mg Walnut
Calcium 5mg 98mg Walnut
Potassium 313mg 441mg Walnut
Iron 4.9mg 2.91mg Beef Liver raw
Sugar 0g 2.61g Beef Liver raw
Fiber 0g 6.7g Walnut
Copper 9.755mg 1.586mg Beef Liver raw
Zinc 4mg 3.09mg Beef Liver raw
Starch 0.06g Walnut
Phosphorus 387mg 346mg Beef Liver raw
Sodium 69mg 2mg Walnut
Vitamin A 16898IU 20IU Beef Liver raw
Vitamin A RAE 4968µg 1µg Beef Liver raw
Vitamin E 0.38mg 0.7mg Walnut
Vitamin D 1.2µg 0µg Beef Liver raw
Manganese 0.31mg 3.414mg Walnut
Selenium 39.7µg 4.9µg Beef Liver raw
Vitamin B1 0.189mg 0.341mg Walnut
Vitamin B2 2.755mg 0.15mg Beef Liver raw
Vitamin B3 13.175mg 1.125mg Beef Liver raw
Vitamin B5 7.173mg 0.57mg Beef Liver raw
Vitamin B6 1.083mg 0.537mg Beef Liver raw
Vitamin B12 59.3µg 0µg Beef Liver raw
Vitamin K 3.1µg 2.7µg Beef Liver raw
Folate 290µg 98µg Beef Liver raw
Trans Fat 0.17g Walnut
Choline 333.3mg 39.2mg Beef Liver raw
Saturated Fat 1.233g 6.126g Beef Liver raw
Monounsaturated Fat 0.479g 8.933g Walnut
Polyunsaturated fat 0.465g 47.174g Walnut
Tryptophan 0.263mg 0.17mg Beef Liver raw
Threonine 0.869mg 0.596mg Beef Liver raw
Isoleucine 0.967mg 0.625mg Beef Liver raw
Leucine 1.91mg 1.17mg Beef Liver raw
Lysine 1.607mg 0.424mg Beef Liver raw
Methionine 0.543mg 0.236mg Beef Liver raw
Phenylalanine 1.084mg 0.711mg Beef Liver raw
Valine 1.26mg 0.753mg Beef Liver raw
Histidine 0.629mg 0.391mg Beef Liver raw
Fructose 0.09g Walnut
Omega-3 - ALA 0.007g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-6 - Eicosadienoic acid 0.01g 0g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
402%
Beef Liver raw
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 67mg)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 4.893g)
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 - $5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.