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Hazelnut vs. Liver — In-Depth Nutrition Comparison

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Differences between Hazelnut and Liver

  • Hazelnut is higher in Manganese, and Copper, however, Liver is richer in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B5, and Vitamin B3.
  • Liver's daily need coverage for Vitamin B12 is 778% higher.
  • Hazelnut has 21 times more Manganese than Liver. While Hazelnut has 6.175mg of Manganese, Liver has only 0.3mg.

The food types used in this comparison are Nuts, hazelnuts or filberts and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Hazelnut vs Liver 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Liver
3
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 +1064.3%
Contains more CalciumCalcium +1040%
Contains more PotassiumPotassium +353.3%
Contains more CopperCopper +172.1%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1958.3%
Contains more IronIron +281.3%
Contains more ZincZinc +174.3%
Contains more SeleniumSelenium +2712.5%

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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Liver
7
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% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +149.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +274.6%
Contains more Vitamin AVitamin A +89885%
Contains more Vitamin B2Vitamin B2 +1843.4%
Contains more Vitamin B3Vitamin B3 +368.6%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44.2%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.57mg

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
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 +1280.7%
Contains more CarbsCarbs +344.1%
Contains more OtherOther +52.7%
Contains more ProteinProtein +74%
Contains more WaterWater +1111.3%

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
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 +7146.3%
Contains more Poly. FatPolyunsaturated fat +654.3%
Contains less Sat. FatSaturated Fat -68.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Liver
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Liver Opinion
Calories 628kcal 165kcal Hazelnut
Protein 14.95g 26.02g Liver
Fats 60.75g 4.4g Hazelnut
Vitamin C 6.3mg 23.6mg Liver
Net carbs 7g 3.76g Hazelnut
Carbs 16.7g 3.76g Hazelnut
Cholesterol 0mg 355mg Hazelnut
Magnesium 163mg 14mg Hazelnut
Calcium 114mg 10mg Hazelnut
Potassium 680mg 150mg Hazelnut
Iron 4.7mg 17.92mg Liver
Sugar 4.34g Liver
Fiber 9.7g 0g Hazelnut
Copper 1.725mg 0.634mg Hazelnut
Zinc 2.45mg 6.72mg Liver
Starch 0.48g Hazelnut
Phosphorus 290mg 241mg Hazelnut
Sodium 0mg 49mg Hazelnut
Vitamin A 20IU 17997IU Liver
Vitamin A 1µg 5405µg Liver
Vitamin E 15.03mg Hazelnut
Manganese 6.175mg 0.3mg Hazelnut
Selenium 2.4µg 67.5µg Liver
Vitamin B1 0.643mg 0.258mg Hazelnut
Vitamin B2 0.113mg 2.196mg Liver
Vitamin B3 1.8mg 8.435mg Liver
Vitamin B5 0.918mg 4.774mg Liver
Vitamin B6 0.563mg 0.57mg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K 14.2µg Hazelnut
Folate 113µg 163µg Liver
Choline 45.6mg Hazelnut
Saturated Fat 4.464g 1.41g Liver
Monounsaturated Fat 45.652g 0.63g Hazelnut
Polyunsaturated fat 7.92g 1.05g Hazelnut
Tryptophan 0.193mg 0.366mg Liver
Threonine 0.497mg 1.107mg Liver
Isoleucine 0.545mg 1.32mg Liver
Leucine 1.063mg 2.319mg Liver
Lysine 0.42mg 2.007mg Liver
Methionine 0.221mg 0.645mg Liver
Phenylalanine 0.663mg 1.274mg Liver
Valine 0.701mg 1.607mg Liver
Histidine 0.432mg 0.708mg Liver
Fructose 0.07g Hazelnut
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Liver
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
67%
Hazelnut
366%
Liver
Minerals Daily Need Coverage Score
197%
Hazelnut
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 3.054g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 15)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.9)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 49mg)
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.
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.