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  6. Brazil nut vs. Liver

Brazil nut vs. Liver — In-Depth Nutrition Comparison

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How are brazil nut and liver different?

  • Brazil nut is higher in selenium, copper, and magnesium; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, and vitamin B5.
  • Daily need coverage for selenium for brazil nut is 3363% higher.
  • Brazil nut contains 27 times more magnesium than liver. While brazil nut contains 376mg of magnesium, liver contains only 14mg.
  • Liver has less saturated fat.

Nuts, brazilnuts, dried, unblanched and Pork, fresh, variety meats, and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Brazil nut vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Liver
Liver
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +2585.7%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +339.3%
Contains more CopperCopper +174.9%
Contains more PhosphorusPhosphorus +200.8%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +307.7%
Contains more SeleniumSelenium +2740%
Contains more IronIron +637.4%
Contains more ZincZinc +65.5%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +139.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3271.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +6174.3%
Contains more Vitamin B3Vitamin B3 +2759.3%
Contains more Vitamin B5Vitamin B5 +2494.6%
Contains more Vitamin B6Vitamin B6 +464.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +640.9%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Liver DV% diff.
Selenium 1917µg 67.5µg 3363%
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 2.43mg 17.92mg 194%
Vitamin B2 0.035mg 2.196mg 166%
Polyunsaturated fat 24.399g 1.05g 156%
Copper 1.743mg 0.634mg 123%
Cholesterol 0mg 355mg 118%
Fats 67.1g 4.4g 96%
Vitamin B5 0.184mg 4.774mg 92%
Magnesium 376mg 14mg 86%
Phosphorus 725mg 241mg 69%
Saturated fat 16.134g 1.41g 67%
Monounsaturated fat 23.879g 0.63g 58%
Vitamin B3 0.295mg 8.435mg 51%
Manganese 1.223mg 0.3mg 40%
Vitamin E 5.65mg 38%
Vitamin B6 0.101mg 0.57mg 36%
Folate 22µg 163µg 35%
Fiber 7.5g 0g 30%
Vitamin B1 0.617mg 0.258mg 30%
Calories 659kcal 165kcal 25%
Vitamin C 0.7mg 23.6mg 25%
Zinc 4.06mg 6.72mg 24%
Protein 14.32g 26.02g 23%
Potassium 659mg 150mg 15%
Calcium 160mg 10mg 15%
Choline 28.8mg 5%
Carbs 11.74g 3.76g 3%
Sodium 3mg 49mg 2%
Net carbs 4.24g 3.76g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.366mg 0%
Threonine 0.365mg 1.107mg 0%
Isoleucine 0.518mg 1.32mg 0%
Leucine 1.19mg 2.319mg 0%
Lysine 0.49mg 2.007mg 0%
Methionine 1.124mg 0.645mg 0%
Phenylalanine 0.639mg 1.274mg 0%
Valine 0.76mg 1.607mg 0%
Histidine 0.409mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.04g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Liver
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +1425%
Contains more CarbsCarbs +212.2%
Contains more OtherOther +128%
Contains more ProteinProtein +81.7%
Contains more WaterWater +1780.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +3690.3%
Contains more Poly. FatPolyunsaturated fat +2223.7%
Contains less Sat. FatSaturated fat -91.3%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.