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  6. Beef Liver raw vs. Walnut

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, 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
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% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Walnut
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% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +496700%
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 EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +80.4%
~equal in Vitamin C ~1.3mg

All nutrients comparison - raw data values

Nutrient Beef Liver raw Walnut DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 1.586mg 908%
Vitamin A 4968µg 1µg 552%
Polyunsaturated fat 0.465g 47.174g 311%
Vitamin B2 2.755mg 0.15mg 200%
Manganese 0.31mg 3.414mg 135%
Vitamin B5 7.173mg 0.57mg 132%
Fats 3.63g 65.21g 95%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 1.125mg 75%
Selenium 39.7µg 4.9µg 63%
Choline 333.3mg 39.2mg 53%
Folate 290µg 98µg 48%
Vitamin B6 1.083mg 0.537mg 42%
Magnesium 18mg 158mg 33%
Fiber 0g 6.7g 27%
Calories 135kcal 654kcal 26%
Iron 4.9mg 2.91mg 25%
Saturated fat 1.233g 6.126g 22%
Monounsaturated fat 0.479g 8.933g 21%
Vitamin B1 0.189mg 0.341mg 13%
Protein 20.36g 15.23g 10%
Calcium 5mg 98mg 9%
Zinc 4mg 3.09mg 8%
Vitamin D 49IU 0IU 6%
Phosphorus 387mg 346mg 6%
Vitamin D 1.2µg 0µg 6%
Potassium 313mg 441mg 4%
Carbs 3.89g 13.71g 3%
Sodium 69mg 2mg 3%
Vitamin E 0.38mg 0.7mg 2%
Vitamin C 1.3mg 1.3mg 0%
Net carbs 3.89g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin K 3.1µg 2.7µg 0%
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.17mg 0%
Threonine 0.869mg 0.596mg 0%
Isoleucine 0.967mg 0.625mg 0%
Leucine 1.91mg 1.17mg 0%
Lysine 1.607mg 0.424mg 0%
Methionine 0.543mg 0.236mg 0%
Phenylalanine 1.084mg 0.711mg 0%
Valine 1.26mg 0.753mg 0%
Histidine 0.629mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.299g N/A

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
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
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%

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.