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

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Important differences between mixed nuts and beef Liver raw

  • Mixed nuts have more manganese; however, beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, folate, and choline.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.
  • Mixed nuts have 7 times more manganese than beef Liver raw. Mixed nuts have 2.04mg of manganese, while beef Liver raw has 0.31mg.

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

Infographic

Mixed nuts vs Beef Liver raw 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
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%
Contains more IronIron +87.7%
Contains more CopperCopper +975.5%
Contains more ZincZinc +19%
Contains more SeleniumSelenium +17.1%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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%
Contains more Vitamin EVitamin E +1957.9%
Contains more Vitamin KVitamin K +83.9%
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%
~equal in Vitamin B1 ~0.189mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more FatsFats +1386.2%
Contains more CarbsCarbs +441.1%
Contains more OtherOther +119.8%
Contains more WaterWater +3304.3%
~equal in Protein ~20.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +5847.4%
Contains more Poly. FatPolyunsaturated fat +3042.4%
Contains less Sat. FatSaturated fat -85.8%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.