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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 from 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
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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.
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
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% 1080% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Brazil nut
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Liver Brazil nut Opinion
Calories 165kcal 659kcal Brazil nut
Protein 26.02g 14.32g Liver
Fats 4.4g 67.1g Brazil nut
Vitamin C 23.6mg 0.7mg Liver
Net carbs 3.76g 4.24g Brazil nut
Carbs 3.76g 11.74g Brazil nut
Cholesterol 355mg 0mg Brazil nut
Magnesium 14mg 376mg Brazil nut
Calcium 10mg 160mg Brazil nut
Potassium 150mg 659mg Brazil nut
Iron 17.92mg 2.43mg Liver
Sugar 2.33g Liver
Fiber 0g 7.5g Brazil nut
Copper 0.634mg 1.743mg Brazil nut
Zinc 6.72mg 4.06mg Liver
Starch 0.25g Brazil nut
Phosphorus 241mg 725mg Brazil nut
Sodium 49mg 3mg Brazil nut
Vitamin A 17997IU 0IU Liver
Vitamin A 5405µg 0µg Liver
Vitamin E 5.65mg Brazil nut
Manganese 0.3mg 1.223mg Brazil nut
Selenium 67.5µg 1917µg Brazil nut
Vitamin B1 0.258mg 0.617mg Brazil nut
Vitamin B2 2.196mg 0.035mg Liver
Vitamin B3 8.435mg 0.295mg Liver
Vitamin B5 4.774mg 0.184mg Liver
Vitamin B6 0.57mg 0.101mg Liver
Vitamin B12 18.67µg 0µg Liver
Folate 163µg 22µg Liver
Choline 28.8mg Brazil nut
Saturated Fat 1.41g 16.134g Liver
Monounsaturated Fat 0.63g 23.879g Brazil nut
Polyunsaturated fat 1.05g 24.399g Brazil nut
Tryptophan 0.366mg 0.135mg Liver
Threonine 1.107mg 0.365mg Liver
Isoleucine 1.32mg 0.518mg Liver
Leucine 2.319mg 1.19mg Liver
Lysine 2.007mg 0.49mg Liver
Methionine 0.645mg 1.124mg Brazil nut
Phenylalanine 1.274mg 0.639mg Liver
Valine 1.607mg 0.76mg Liver
Histidine 0.708mg 0.409mg Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - ALA 0.018g Brazil nut
Omega-3 - DPA 0.04g 0g Liver
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Brazil nut
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
366%
Liver
27%
Brazil nut
Minerals Daily Need Coverage Score
161%
Liver
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 14.724g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 10)
Which food is cheaper?
Liver
Liver is cheaper (difference - $3.1)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 46mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. 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.