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

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The main differences between Brazil nut and Beef Liver

  • Brazil nut is richer in Selenium, and Magnesium, yet Beef Liver is richer in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, and Choline.
  • Daily need coverage for Selenium from Brazil nut is 3420% higher.
  • Brazil nut contains 18 times more Magnesium than Beef Liver. Brazil nut contains 376mg of Magnesium, while Beef Liver contains 21mg.

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

Infographic

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

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 E +1007.8%
Contains more Vitamin B1 +218%
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 +∞%
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%
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%
Contains more Vitamin E +1007.8%
Contains more Vitamin B1 +218%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1175.7%
Contains more Carbs +128.8%
Contains more Other +98.8%
Contains more Protein +103.1%
Contains more Water +1619.6%
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
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
Contains more Fats +1175.7%
Contains more Carbs +128.8%
Contains more Other +98.8%
Contains more Protein +103.1%
Contains more Water +1619.6%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Beef Liver
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
28%
Brazil nut
1067%
Beef Liver
Minerals Daily Need Coverage Score
1208%
Brazil nut
567%
Beef Liver

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.