Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Liver
  5. Compare
  6. Liver vs. Walnut

Liver vs. Walnut — In-Depth Nutrition Comparison

Compare

What are the main differences between liver and walnut?

  • Liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and vitamin B3, yet walnut is richer in manganese and copper.
  • Liver's daily need coverage for vitamin B12 is 778% higher.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Nuts, walnuts, english types in this comparison.

Infographic

Liver vs Walnut 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
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%
Walnut
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more IronIron +515.8%
Contains more ZincZinc +117.5%
Contains more SeleniumSelenium +1277.6%
Contains more MagnesiumMagnesium +1028.6%
Contains more CalciumCalcium +880%
Contains more PotassiumPotassium +194%
Contains more CopperCopper +150.2%
Contains more PhosphorusPhosphorus +43.6%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +1038%

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Walnut
Walnut
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +1715.4%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B2Vitamin B2 +1364%
Contains more Vitamin B3Vitamin B3 +649.8%
Contains more Vitamin B5Vitamin B5 +737.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.3%
Contains more Vitamin B1Vitamin B1 +32.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.537mg

All nutrients comparison - raw data values

Nutrient Liver Walnut DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 1µg 600%
Polyunsaturated fat 1.05g 47.174g 307%
Iron 17.92mg 2.91mg 188%
Vitamin B2 2.196mg 0.15mg 157%
Manganese 0.3mg 3.414mg 135%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 4.9µg 114%
Copper 0.634mg 1.586mg 106%
Fats 4.4g 65.21g 94%
Vitamin B5 4.774mg 0.57mg 84%
Vitamin B3 8.435mg 1.125mg 46%
Magnesium 14mg 158mg 34%
Zinc 6.72mg 3.09mg 33%
Fiber 0g 6.7g 27%
Vitamin C 23.6mg 1.3mg 25%
Calories 165kcal 654kcal 24%
Protein 26.02g 15.23g 22%
Saturated fat 1.41g 6.126g 21%
Monounsaturated fat 0.63g 8.933g 21%
Folate 163µg 98µg 16%
Phosphorus 241mg 346mg 15%
Calcium 10mg 98mg 9%
Potassium 150mg 441mg 9%
Vitamin B1 0.258mg 0.341mg 7%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Carbs 3.76g 13.71g 3%
Vitamin B6 0.57mg 0.537mg 3%
Sodium 49mg 2mg 2%
Vitamin K 2.7µg 2%
Protein per 100 calories 16g 2.3g N/A
Calories per 10 g protein 63kcal 429kcal N/A
Weight per 100 calories 61g 15g N/A
Unsaturated / Saturated Fat ratio 1.2 9.2 N/A
Net carbs 3.76g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.366mg 0.17mg 0%
Threonine 1.107mg 0.596mg 0%
Isoleucine 1.32mg 0.625mg 0%
Leucine 2.319mg 1.17mg 0%
Lysine 2.007mg 0.424mg 0%
Methionine 0.645mg 0.236mg 0%
Phenylalanine 1.274mg 0.711mg 0%
Valine 1.607mg 0.753mg 0%
Histidine 0.708mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g 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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +70.8%
Contains more WaterWater +1480.3%
Contains more FatsFats +1382%
Contains more CarbsCarbs +264.6%
Contains more OtherOther +18.7%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -77%
Contains more Mono. FatMonounsaturated fat +1317.9%
Contains more Poly. FatPolyunsaturated fat +4392.8%

People also compare

Liver
Liver vs Ham
Ham
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork
Walnut
Walnut vs Almonds
Almonds
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.