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

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The main differences between Beef Liver and Brazil nut

  • Beef Liver is richer in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, and Choline, yet Brazil nut is richer in Selenium, and Magnesium.
  • Daily need coverage for Selenium from Brazil nut is 3420% higher.
  • Brazil nut contains less Cholesterol.

Food types used in this article are Beef, variety meats and by-products, liver, cooked, braised and Nuts, brazilnuts, dried, unblanched.

Infographic

Beef Liver vs Brazil nut 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.
Contains more Iron +169.1%
Contains more Zinc +30.5%
Contains more Copper +719.4%
Contains more Calcium +2566.7%
Contains more Magnesium +1690.5%
Contains more Phosphorus +45.9%
Contains more Potassium +87.2%
Contains less Sodium -96.2%
Contains more Manganese +243.5%
Contains more Selenium +5210.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +169.1%
Contains more Zinc +30.5%
Contains more Copper +719.4%
Contains more Calcium +2566.7%
Contains more Magnesium +1690.5%
Contains more Phosphorus +45.9%
Contains more Potassium +87.2%
Contains less Sodium -96.2%
Contains more Manganese +243.5%
Contains more Selenium +5210.2%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +171.4%
Contains more Vitamin B2 +9685.7%
Contains more Vitamin B3 +5840.7%
Contains more Vitamin B5 +3764.1%
Contains more Vitamin B6 +906.9%
Contains more Folate +1050%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1007.8%
Contains more Vitamin B1 +218%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +171.4%
Contains more Vitamin B2 +9685.7%
Contains more Vitamin B3 +5840.7%
Contains more Vitamin B5 +3764.1%
Contains more Vitamin B6 +906.9%
Contains more Folate +1050%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1007.8%
Contains more Vitamin B1 +218%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +103.1%
Contains more Water +1619.6%
Contains more Fats +1175.7%
Contains more Carbs +128.8%
Contains more Other +98.8%
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 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 Protein +103.1%
Contains more Water +1619.6%
Contains more Fats +1175.7%
Contains more Carbs +128.8%
Contains more Other +98.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.7%
Contains more Monounsaturated Fat +2024.5%
Contains more Polyunsaturated fat +2100.1%
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -81.7%
Contains more Monounsaturated Fat +2024.5%
Contains more Polyunsaturated fat +2100.1%

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 Brazil nut
Lower in Sodium ok
Lower in Cholesterol 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 Brazil nut Opinion
Net carbs 5.13g 4.24g Beef Liver
Protein 29.08g 14.32g Beef Liver
Fats 5.26g 67.1g Brazil nut
Carbs 5.13g 11.74g Brazil nut
Calories 191kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 0g 2.33g Beef Liver
Fiber 0g 7.5g Brazil nut
Calcium 6mg 160mg Brazil nut
Iron 6.54mg 2.43mg Beef Liver
Magnesium 21mg 376mg Brazil nut
Phosphorus 497mg 725mg Brazil nut
Potassium 352mg 659mg Brazil nut
Sodium 79mg 3mg Brazil nut
Zinc 5.3mg 4.06mg Beef Liver
Copper 14.283mg 1.743mg Beef Liver
Manganese 0.356mg 1.223mg Brazil nut
Selenium 36.1µg 1917µg Brazil nut
Vitamin A 31714IU 0IU Beef Liver
Vitamin A RAE 9442µg 0µg Beef Liver
Vitamin E 0.51mg 5.65mg Brazil nut
Vitamin D 49IU 0IU Beef Liver
Vitamin D 1.2µg 0µg Beef Liver
Vitamin C 1.9mg 0.7mg Beef Liver
Vitamin B1 0.194mg 0.617mg Brazil nut
Vitamin B2 3.425mg 0.035mg Beef Liver
Vitamin B3 17.525mg 0.295mg Beef Liver
Vitamin B5 7.11mg 0.184mg Beef Liver
Vitamin B6 1.017mg 0.101mg Beef Liver
Folate 253µg 22µg Beef Liver
Vitamin B12 70.58µg 0µg Beef Liver
Vitamin K 3.3µg 0µg Beef Liver
Tryptophan 0.368mg 0.135mg Beef Liver
Threonine 1.215mg 0.365mg Beef Liver
Isoleucine 1.352mg 0.518mg Beef Liver
Leucine 2.67mg 1.19mg Beef Liver
Lysine 2.247mg 0.49mg Beef Liver
Methionine 0.759mg 1.124mg Brazil nut
Phenylalanine 1.515mg 0.639mg Beef Liver
Valine 1.761mg 0.76mg Beef Liver
Histidine 0.879mg 0.409mg Beef Liver
Cholesterol 396mg 0mg Brazil nut
Trans Fat 0.365g Brazil nut
Saturated Fat 2.947g 16.134g Beef Liver
Monounsaturated Fat 1.124g 23.879g Brazil nut
Polyunsaturated fat 1.109g 24.399g Brazil nut
Omega-6 - Eicosadienoic acid 0.011g 0g Beef Liver
Omega-6 - Linoleic acid 0.659g 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.025g 0.018g Beef Liver
Omega-3 - ALA 0.017g 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
1067%
Beef Liver
28%
Brazil nut
Minerals Daily Need Coverage Score
567%
Beef Liver
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 76mg)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 396mg)
Which food is lower in Sugar?
Beef Liver
Beef Liver is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Beef Liver
Beef Liver is lower in Saturated Fat (difference - 13.187g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 10)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $3.4)
Which food is richer in vitamins?
Beef Liver
Beef Liver 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.