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Liver vs. Hazelnut — In-Depth Nutrition Comparison

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Differences between Liver and Hazelnut

  • Liver is higher in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B5, and Vitamin B3, however, Hazelnut is richer in Manganese, and Copper.
  • Liver's daily need coverage for Vitamin B12 is 778% higher.

The food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Nuts, hazelnuts or filberts.

Infographic

Liver vs Hazelnut 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
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more IronIron +281.3%
Contains more ZincZinc +174.3%
Contains more SeleniumSelenium +2712.5%
Contains more MagnesiumMagnesium +1064.3%
Contains more CalciumCalcium +1040%
Contains more PotassiumPotassium +353.3%
Contains more CopperCopper +172.1%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1958.3%

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
7
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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +274.6%
Contains more Vitamin AVitamin A +89885%
Contains more Vitamin B2Vitamin B2 +1843.4%
Contains more Vitamin B3Vitamin B3 +368.6%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44.2%
Contains more Vitamin B1Vitamin B1 +149.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.563mg

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +74%
Contains more WaterWater +1111.3%
Contains more FatsFats +1280.7%
Contains more CarbsCarbs +344.1%
Contains more OtherOther +52.7%

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
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -68.4%
Contains more Mono. FatMonounsaturated Fat +7146.3%
Contains more Poly. FatPolyunsaturated fat +654.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Hazelnut Opinion
Calories 165kcal 628kcal Hazelnut
Protein 26.02g 14.95g Liver
Fats 4.4g 60.75g Hazelnut
Vitamin C 23.6mg 6.3mg Liver
Net carbs 3.76g 7g Hazelnut
Carbs 3.76g 16.7g Hazelnut
Cholesterol 355mg 0mg Hazelnut
Magnesium 14mg 163mg Hazelnut
Calcium 10mg 114mg Hazelnut
Potassium 150mg 680mg Hazelnut
Iron 17.92mg 4.7mg Liver
Sugar 4.34g Liver
Fiber 0g 9.7g Hazelnut
Copper 0.634mg 1.725mg Hazelnut
Zinc 6.72mg 2.45mg Liver
Starch 0.48g Hazelnut
Phosphorus 241mg 290mg Hazelnut
Sodium 49mg 0mg Hazelnut
Vitamin A 17997IU 20IU Liver
Vitamin A 5405µg 1µg Liver
Vitamin E 15.03mg Hazelnut
Manganese 0.3mg 6.175mg Hazelnut
Selenium 67.5µg 2.4µg Liver
Vitamin B1 0.258mg 0.643mg Hazelnut
Vitamin B2 2.196mg 0.113mg Liver
Vitamin B3 8.435mg 1.8mg Liver
Vitamin B5 4.774mg 0.918mg Liver
Vitamin B6 0.57mg 0.563mg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 14.2µg Hazelnut
Folate 163µg 113µg Liver
Choline 45.6mg Hazelnut
Saturated Fat 1.41g 4.464g Liver
Monounsaturated Fat 0.63g 45.652g Hazelnut
Polyunsaturated fat 1.05g 7.92g Hazelnut
Tryptophan 0.366mg 0.193mg Liver
Threonine 1.107mg 0.497mg Liver
Isoleucine 1.32mg 0.545mg Liver
Leucine 2.319mg 1.063mg Liver
Lysine 2.007mg 0.42mg Liver
Methionine 0.645mg 0.221mg Liver
Phenylalanine 1.274mg 0.663mg Liver
Valine 1.607mg 0.701mg Liver
Histidine 0.708mg 0.432mg Liver
Fructose 0.07g Hazelnut
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
161%
Liver
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 3.054g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 15)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.9)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 49mg)
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.
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.