Liver vs. Almonds — In-Depth Nutrition Comparison

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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, fats, and magnesium.
Liver's daily need coverage for vitamin B12 is 778% more.
Almonds contain less cholesterol.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Liver

Almonds

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Liver

Almonds

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%

Contains more Vitamin EVitamin E

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Omega-6 (Linoleic acid)		12.32g	72%
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	0%
Omega-3 (DPA)	0.04g	0g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A