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Peanut butter vs. Liver — In-Depth Nutrition Comparison

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How are Peanut butter and Liver different?

  • Peanut butter is higher in Manganese, however, Liver is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, and Zinc.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Peanut butter contains 7 times more Saturated Fat than Liver. While Peanut butter contains 10.325g of Saturated Fat, Liver contains only 1.41g.

Peanut butter, smooth style, without salt and Pork, fresh, variety meats and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Peanut butter 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.
Contains more Calcium +390%
Contains more Magnesium +1100%
Contains more Phosphorus +39%
Contains more Potassium +272%
Contains less Sodium -65.3%
Contains more Manganese +455%
Contains more Iron +929.9%
Contains more Zinc +167.7%
Contains more Copper +50.2%
Contains more Selenium +1546.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +390%
Contains more Magnesium +1100%
Contains more Phosphorus +39%
Contains more Potassium +272%
Contains less Sodium -65.3%
Contains more Manganese +455%
Contains more Iron +929.9%
Contains more Zinc +167.7%
Contains more Copper +50.2%
Contains more Selenium +1546.3%

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.
:
8
Liver
Contains more Vitamin B3 +55.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +1043.8%
Contains more Vitamin B5 +319.9%
Contains more Vitamin B6 +29.3%
Contains more Folate +87.4%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B3 +55.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +1043.8%
Contains more Vitamin B5 +319.9%
Contains more Vitamin B6 +29.3%
Contains more Folate +87.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1067.3%
Contains more Carbs +493.4%
Contains more Other +92.7%
Contains more Protein +17.2%
Contains more Water +5129.3%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
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 Fats +1067.3%
Contains more Carbs +493.4%
Contains more Other +92.7%
Contains more Protein +17.2%
Contains more Water +5129.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4017.6%
Contains more Polyunsaturated fat +1093.8%
Contains less Saturated Fat -86.3%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +4017.6%
Contains more Polyunsaturated fat +1093.8%
Contains less Saturated Fat -86.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter 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 Peanut butter Liver Opinion
Net carbs 17.31g 3.76g Peanut butter
Protein 22.21g 26.02g Liver
Fats 51.36g 4.4g Peanut butter
Carbs 22.31g 3.76g Peanut butter
Calories 598kcal 165kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Liver
Fiber 5g 0g Peanut butter
Calcium 49mg 10mg Peanut butter
Iron 1.74mg 17.92mg Liver
Magnesium 168mg 14mg Peanut butter
Phosphorus 335mg 241mg Peanut butter
Potassium 558mg 150mg Peanut butter
Sodium 17mg 49mg Peanut butter
Zinc 2.51mg 6.72mg Liver
Copper 0.422mg 0.634mg Liver
Manganese 1.665mg 0.3mg Peanut butter
Selenium 4.1µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 9.1mg Peanut butter
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.15mg 0.258mg Liver
Vitamin B2 0.192mg 2.196mg Liver
Vitamin B3 13.112mg 8.435mg Peanut butter
Vitamin B5 1.137mg 4.774mg Liver
Vitamin B6 0.441mg 0.57mg Liver
Folate 87µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg 0.366mg Liver
Threonine 0.525mg 1.107mg Liver
Isoleucine 0.616mg 1.32mg Liver
Leucine 1.546mg 2.319mg Liver
Lysine 0.681mg 2.007mg Liver
Methionine 0.265mg 0.645mg Liver
Phenylalanine 1.202mg 1.274mg Liver
Valine 0.782mg 1.607mg Liver
Histidine 0.557mg 0.708mg Liver
Cholesterol 0mg 355mg Peanut butter
Trans Fat 0.075g Liver
Saturated Fat 10.325g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 25.941g 0.63g Peanut butter
Polyunsaturated fat 12.535g 1.05g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
397%
Liver
Minerals Daily Need Coverage Score
84%
Peanut butter
161%
Liver

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 355mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 8.915g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 14)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.5)
Which food is richer in vitamins?
Liver
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.