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Hazelnut vs. Beef Liver raw — In-Depth Nutrition Comparison

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A recap on differences between Hazelnut and Beef Liver raw

  • Hazelnut has more Manganese, and Vitamin E, however, Beef Liver raw is higher in Vitamin B12, Copper, Vitamin A, Vitamin B2, Vitamin B5, Vitamin B3, and Selenium.
  • Beef Liver raw covers your daily Vitamin B12 needs 2471% more than Hazelnut.
  • Beef Liver raw contains 40 times less Vitamin E than Hazelnut. Hazelnut contains 15.03mg of Vitamin E, while Beef Liver raw contains 0.38mg.

Food varieties used in this article are Nuts, hazelnuts or filberts and Beef, variety meats and by-products, liver, raw.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +805.6%
Contains more CalciumCalcium +2180%
Contains more PotassiumPotassium +117.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1891.9%
Contains more CopperCopper +465.5%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +33.4%
Contains more SeleniumSelenium +1554.2%
~equal in Iron ~4.9mg

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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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% 1014% 7.6% 36% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +384.6%
Contains more Vitamin EVitamin E +3855.3%
Contains more Vitamin B1Vitamin B1 +240.2%
Contains more Vitamin KVitamin K +358.1%
Contains more Vitamin AVitamin A +84390%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2338.1%
Contains more Vitamin B3Vitamin B3 +631.9%
Contains more Vitamin B5Vitamin B5 +681.4%
Contains more Vitamin B6Vitamin B6 +92.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +156.6%
Contains more CholineCholine +630.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +1573.6%
Contains more CarbsCarbs +329.3%
Contains more OtherOther +74.8%
Contains more ProteinProtein +36.2%
Contains more WaterWater +1233.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +9430.7%
Contains more Poly. FatPolyunsaturated fat +1603.2%
Contains less Sat. FatSaturated Fat -72.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut 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 Hazelnut Beef Liver raw Opinion
Calories 628kcal 135kcal Hazelnut
Protein 14.95g 20.36g Beef Liver raw
Fats 60.75g 3.63g Hazelnut
Vitamin C 6.3mg 1.3mg Hazelnut
Net carbs 7g 3.89g Hazelnut
Carbs 16.7g 3.89g Hazelnut
Cholesterol 0mg 275mg Hazelnut
Vitamin D 0IU 49IU Beef Liver raw
Magnesium 163mg 18mg Hazelnut
Calcium 114mg 5mg Hazelnut
Potassium 680mg 313mg Hazelnut
Iron 4.7mg 4.9mg Beef Liver raw
Sugar 4.34g 0g Beef Liver raw
Fiber 9.7g 0g Hazelnut
Copper 1.725mg 9.755mg Beef Liver raw
Zinc 2.45mg 4mg Beef Liver raw
Starch 0.48g Hazelnut
Phosphorus 290mg 387mg Beef Liver raw
Sodium 0mg 69mg Hazelnut
Vitamin A 20IU 16898IU Beef Liver raw
Vitamin A 1µg 4968µg Beef Liver raw
Vitamin E 15.03mg 0.38mg Hazelnut
Vitamin D 0µg 1.2µg Beef Liver raw
Manganese 6.175mg 0.31mg Hazelnut
Selenium 2.4µg 39.7µg Beef Liver raw
Vitamin B1 0.643mg 0.189mg Hazelnut
Vitamin B2 0.113mg 2.755mg Beef Liver raw
Vitamin B3 1.8mg 13.175mg Beef Liver raw
Vitamin B5 0.918mg 7.173mg Beef Liver raw
Vitamin B6 0.563mg 1.083mg Beef Liver raw
Vitamin B12 0µg 59.3µg Beef Liver raw
Vitamin K 14.2µg 3.1µg Hazelnut
Folate 113µg 290µg Beef Liver raw
Trans Fat 0.17g Hazelnut
Choline 45.6mg 333.3mg Beef Liver raw
Saturated Fat 4.464g 1.233g Beef Liver raw
Monounsaturated Fat 45.652g 0.479g Hazelnut
Polyunsaturated fat 7.92g 0.465g Hazelnut
Tryptophan 0.193mg 0.263mg Beef Liver raw
Threonine 0.497mg 0.869mg Beef Liver raw
Isoleucine 0.545mg 0.967mg Beef Liver raw
Leucine 1.063mg 1.91mg Beef Liver raw
Lysine 0.42mg 1.607mg Beef Liver raw
Methionine 0.221mg 0.543mg Beef Liver raw
Phenylalanine 0.663mg 1.084mg Beef Liver raw
Valine 0.701mg 1.26mg Beef Liver raw
Histidine 0.432mg 0.629mg Beef Liver raw
Fructose 0.07g Hazelnut
Omega-3 - ALA 0.007g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-6 - Eicosadienoic acid 0g 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
67%
Hazelnut
807%
Beef Liver raw
Minerals Daily Need Coverage Score
197%
Hazelnut
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 69mg)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Beef Liver raw
Beef Liver raw is lower in Saturated Fat (difference - 3.231g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $3.2)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.