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Mixed nuts vs. Liverwurst — In-Depth Nutrition Comparison

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How are mixed nuts and liverwurst different?

  • Mixed nuts are richer in manganese, copper, and magnesium, while liverwurst is higher in vitamin B12, vitamin A, iron, vitamin B2, selenium, and vitamin B5.
  • Liverwurst covers your daily need for vitamin B12, 561% more than mixed nuts.
  • Mixed nuts contain 19 times more magnesium than liverwurst. Mixed nuts contain 229mg of magnesium, while liverwurst contains 12mg.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Liverwurst spread types were used in this article.

Infographic

Mixed nuts vs Liverwurst 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.
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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +1808.3%
Contains more CalciumCalcium +431.8%
Contains more PotassiumPotassium +271.8%
Contains more CopperCopper +277.9%
Contains more ZincZinc +46.1%
Contains more PhosphorusPhosphorus +98.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1216.1%
Contains more IronIron +239.1%
Contains more SeleniumSelenium +71.1%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +79.3%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +176.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B2Vitamin B2 +425.5%
Contains more Vitamin B5Vitamin B5 +158.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more ProteinProtein +61.9%
Contains more FatsFats +112%
Contains more CarbsCarbs +257.4%
Contains more WaterWater +2473.6%
~equal in Other ~2.75g

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -12.2%
Contains more Mono. FatMonounsaturated fat +131.9%
Contains more Poly. FatPolyunsaturated fat +502.1%

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 Liverwurst
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 0µg 4091µg 455%
Manganese 2.04mg 0.155mg 82%
Polyunsaturated fat 14.612g 2.427g 81%
Iron 2.61mg 8.85mg 78%
Copper 0.907mg 0.24mg 74%
Vitamin B2 0.196mg 1.03mg 64%
Magnesium 229mg 12mg 52%
Vitamin E 7.82mg 52%
Fats 53.95g 25.45g 44%
Selenium 33.9µg 58µg 44%
Monounsaturated fat 28.488g 12.286g 41%
Cholesterol 0mg 118mg 39%
Vitamin B5 1.14mg 2.95mg 36%
Phosphorus 456mg 230mg 32%
Sodium 5mg 700mg 30%
Vitamin B3 7.709mg 4.3mg 21%
Fiber 7g 2.5g 18%
Protein 20.04g 12.38g 15%
Calories 607kcal 305kcal 15%
Potassium 632mg 170mg 14%
Folate 83µg 30µg 13%
Vitamin B6 0.352mg 0.19mg 12%
Zinc 3.36mg 2.3mg 10%
Calcium 117mg 22mg 10%
Choline 52mg 9%
Vitamin B1 0.189mg 0.272mg 7%
Saturated fat 8.711g 9.925g 6%
Carbs 21.05g 5.89g 5%
Vitamin K 5.7µg 5%
Vitamin C 0.5mg 3.5mg 3%
Starch 4.2g 2%
Net carbs 14.05g 3.39g N/A
Sugar 4.15g 1.65g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.151mg 0%
Threonine 0.703mg 0.671mg 0%
Isoleucine 0.826mg 0.653mg 0%
Leucine 1.656mg 1.139mg 0%
Lysine 0.782mg 1.155mg 0%
Methionine 0.283mg 0.285mg 0%
Phenylalanine 1.182mg 0.617mg 0%
Valine 1.001mg 0.857mg 0%
Histidine 0.572mg 0.448mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Liverwurst
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
284%
Liverwurst
Minerals Daily Need Coverage Score
139%
Mixed nuts
103%
Liverwurst

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 118mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 695mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 1.214g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in Sugar?
Liverwurst
Liverwurst is lower in Sugar (difference - 2.5g)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
Which food is richer in vitamins?
?
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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.