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Liver vs. Peanut butter — In-Depth Nutrition Comparison

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How are Liver and Peanut butter different?

  • Liver is higher in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, and Zinc, however, Peanut butter is richer in Manganese.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.
  • Peanut butter has less Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Liver vs Peanut butter 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.
Contains more Iron +929.9%
Contains more Zinc +167.7%
Contains more Copper +50.2%
Contains more Selenium +1546.3%
Contains more Calcium +390%
Contains more Magnesium +1100%
Contains more Phosphorus +39%
Contains more Potassium +272%
Contains less Sodium -65.3%
Contains more Manganese +455%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Iron +929.9%
Contains more Zinc +167.7%
Contains more Copper +50.2%
Contains more Selenium +1546.3%
Contains more Calcium +390%
Contains more Magnesium +1100%
Contains more Phosphorus +39%
Contains more Potassium +272%
Contains less Sodium -65.3%
Contains more Manganese +455%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +1043.8%
Contains more Vitamin B5 +319.9%
Contains more Vitamin B6 +29.3%
Contains more Folate +87.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +55.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +72%
Contains more Vitamin B2 +1043.8%
Contains more Vitamin B5 +319.9%
Contains more Vitamin B6 +29.3%
Contains more Folate +87.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +55.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +17.2%
Contains more Water +5129.3%
Contains more Fats +1067.3%
Contains more Carbs +493.4%
Contains more Other +92.7%
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Protein +17.2%
Contains more Water +5129.3%
Contains more Fats +1067.3%
Contains more Carbs +493.4%
Contains more Other +92.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +4017.6%
Contains more Polyunsaturated fat +1093.8%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +4017.6%
Contains more Polyunsaturated fat +1093.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Peanut butter
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liver Peanut butter Opinion
Net carbs 3.76g 17.31g Peanut butter
Protein 26.02g 22.21g Liver
Fats 4.4g 51.36g Peanut butter
Carbs 3.76g 22.31g Peanut butter
Calories 165kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Liver
Fiber 0g 5g Peanut butter
Calcium 10mg 49mg Peanut butter
Iron 17.92mg 1.74mg Liver
Magnesium 14mg 168mg Peanut butter
Phosphorus 241mg 335mg Peanut butter
Potassium 150mg 558mg Peanut butter
Sodium 49mg 17mg Peanut butter
Zinc 6.72mg 2.51mg Liver
Copper 0.634mg 0.422mg Liver
Manganese 0.3mg 1.665mg Peanut butter
Selenium 67.5µg 4.1µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 9.1mg Peanut butter
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.15mg Liver
Vitamin B2 2.196mg 0.192mg Liver
Vitamin B3 8.435mg 13.112mg Peanut butter
Vitamin B5 4.774mg 1.137mg Liver
Vitamin B6 0.57mg 0.441mg Liver
Folate 163µg 87µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 0.3µg Peanut butter
Tryptophan 0.366mg 0.231mg Liver
Threonine 1.107mg 0.525mg Liver
Isoleucine 1.32mg 0.616mg Liver
Leucine 2.319mg 1.546mg Liver
Lysine 2.007mg 0.681mg Liver
Methionine 0.645mg 0.265mg Liver
Phenylalanine 1.274mg 1.202mg Liver
Valine 1.607mg 0.782mg Liver
Histidine 0.708mg 0.557mg Liver
Cholesterol 355mg 0mg Peanut butter
Trans Fat 0.075g Liver
Saturated Fat 1.41g 10.325g Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 25.941g Peanut butter
Polyunsaturated fat 1.05g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
397%
Liver
62%
Peanut butter
Minerals Daily Need Coverage Score
161%
Liver
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 355mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 8.915g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 14)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.5)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
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.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.