Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Liver
  5. Compare
  6. Liver vs. Almonds

Liver vs. Almonds — In-Depth Nutrition Comparison

Compare

Important differences between liver and almonds

  • Liver has more vitamin B12, vitamin A, iron, selenium, vitamin B5, and vitamin B2; however, almonds are richer in manganese, magnesium, and fiber.
  • Liver's daily need coverage for vitamin B12 is 778% more.

The food varieties used in the comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Nuts, almonds.

Infographic

Liver vs Almonds 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.
Liver
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more IronIron +383%
Contains more ZincZinc +115.4%
Contains more SeleniumSelenium +1546.3%
Contains more MagnesiumMagnesium +1828.6%
Contains more CalciumCalcium +2590%
Contains more PotassiumPotassium +388.7%
Contains more CopperCopper +62.6%
Contains more PhosphorusPhosphorus +99.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +626.3%

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.
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B3Vitamin B3 +133.1%
Contains more Vitamin B5Vitamin B5 +913.6%
Contains more Vitamin B6Vitamin B6 +316.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +270.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Liver Almonds DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 3.71mg 178%
Vitamin E 25.63mg 171%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 4.1µg 115%
Vitamin B5 4.774mg 0.471mg 86%
Manganese 0.3mg 2.179mg 82%
Vitamin B2 2.196mg 1.138mg 81%
Monounsaturated fat 0.63g 31.551g 77%
Polyunsaturated fat 1.05g 12.329g 75%
Fats 4.4g 49.93g 70%
Magnesium 14mg 270mg 61%
Fiber 0g 12.5g 50%
Copper 0.634mg 1.031mg 44%
Phosphorus 241mg 481mg 34%
Zinc 6.72mg 3.12mg 33%
Vitamin B6 0.57mg 0.137mg 33%
Vitamin B3 8.435mg 3.618mg 30%
Folate 163µg 44µg 30%
Vitamin C 23.6mg 0mg 26%
Calcium 10mg 269mg 26%
Calories 165kcal 579kcal 21%
Potassium 150mg 733mg 17%
Saturated fat 1.41g 3.802g 11%
Protein 26.02g 21.15g 10%
Choline 52.1mg 9%
Carbs 3.76g 21.55g 6%
Vitamin B1 0.258mg 0.205mg 4%
Sodium 49mg 1mg 2%
Protein per 100 calories 16g 3.7g N/A
Calories per 10 g protein 63kcal 274kcal N/A
Weight per 100 calories 61g 17g N/A
Unsaturated / Saturated Fat ratio 1.2 12 N/A
Net carbs 3.76g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.366mg 0.211mg 0%
Threonine 1.107mg 0.601mg 0%
Isoleucine 1.32mg 0.751mg 0%
Leucine 2.319mg 1.473mg 0%
Lysine 2.007mg 0.568mg 0%
Methionine 0.645mg 0.157mg 0%
Phenylalanine 1.274mg 1.132mg 0%
Valine 1.607mg 0.855mg 0%
Histidine 0.708mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.003g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +23%
Contains more WaterWater +1358.5%
Contains more FatsFats +1034.8%
Contains more CarbsCarbs +473.1%
Contains more OtherOther +97.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +4908.1%
Contains more Poly. FatPolyunsaturated fat +1074.2%

People also compare

Liver
Liver vs Ham
Ham
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork
Almonds
Almonds vs Brazil nut
Brazil nut
Almonds
Almonds vs Pistachio
Pistachio
Almonds
Almonds vs Hazelnut
Hazelnut

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.