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  6. Liver vs. Brazil nut

Liver vs. Brazil nut — In-Depth Nutrition Comparison

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How are liver and brazil nut different?

  • Liver is higher in vitamin B12, vitamin A, iron, vitamin B2, and vitamin B5; however, brazil nut is richer in selenium, copper, and magnesium.
  • Daily need coverage for selenium for brazil nut is 3363% higher.
  • Brazil nut has less cholesterol.

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Liver vs Brazil nut 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
2
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +637.4%
Contains more ZincZinc +65.5%
Contains more MagnesiumMagnesium +2585.7%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +339.3%
Contains more CopperCopper +174.9%
Contains more PhosphorusPhosphorus +200.8%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +307.7%
Contains more SeleniumSelenium +2740%

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
8
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% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +3271.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +6174.3%
Contains more Vitamin B3Vitamin B3 +2759.3%
Contains more Vitamin B5Vitamin B5 +2494.6%
Contains more Vitamin B6Vitamin B6 +464.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +640.9%
Contains more Vitamin B1Vitamin B1 +139.1%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Liver Brazil nut DV% diff.
Selenium 67.5µg 1917µg 3363%
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 2.43mg 194%
Vitamin B2 2.196mg 0.035mg 166%
Polyunsaturated fat 1.05g 24.399g 156%
Copper 0.634mg 1.743mg 123%
Cholesterol 355mg 0mg 118%
Fats 4.4g 67.1g 96%
Vitamin B5 4.774mg 0.184mg 92%
Magnesium 14mg 376mg 86%
Phosphorus 241mg 725mg 69%
Saturated fat 1.41g 16.134g 67%
Monounsaturated fat 0.63g 23.879g 58%
Vitamin B3 8.435mg 0.295mg 51%
Manganese 0.3mg 1.223mg 40%
Vitamin E 5.65mg 38%
Vitamin B6 0.57mg 0.101mg 36%
Folate 163µg 22µg 35%
Fiber 0g 7.5g 30%
Vitamin B1 0.258mg 0.617mg 30%
Calories 165kcal 659kcal 25%
Vitamin C 23.6mg 0.7mg 25%
Zinc 6.72mg 4.06mg 24%
Protein 26.02g 14.32g 23%
Potassium 150mg 659mg 15%
Calcium 10mg 160mg 15%
Choline 28.8mg 5%
Carbs 3.76g 11.74g 3%
Sodium 49mg 3mg 2%
Net carbs 3.76g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.366mg 0.135mg 0%
Threonine 1.107mg 0.365mg 0%
Isoleucine 1.32mg 0.518mg 0%
Leucine 2.319mg 1.19mg 0%
Lysine 2.007mg 0.49mg 0%
Methionine 0.645mg 1.124mg 0%
Phenylalanine 1.274mg 0.639mg 0%
Valine 1.607mg 0.76mg 0%
Histidine 0.708mg 0.409mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +81.7%
Contains more WaterWater +1780.7%
Contains more FatsFats +1425%
Contains more CarbsCarbs +212.2%
Contains more OtherOther +128%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +3690.3%
Contains more Poly. FatPolyunsaturated fat +2223.7%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.