Walnut vs. Beef Liver — In-Depth Nutrition Comparison
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Differences between Walnut and Beef Liver
- Walnut has more Manganese, while Beef Liver has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Choline, and Selenium.
- Beef Liver's daily need coverage for Vitamin B12 is 2941% higher.
- Beef Liver contains 10 times less Manganese than Walnut. Walnut contains 3.414mg of Manganese, while Beef Liver contains 0.356mg.
The food types used in this comparison are Nuts, walnuts, english and Beef, variety meats and by-products, liver, cooked, braised.
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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
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Calcium
+1533.3%
Contains
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Magnesium
+652.4%
Contains
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Potassium
+25.3%
Contains
less
Sodium
-97.5%
Contains
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Manganese
+859%
Contains
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Iron
+124.7%
Contains
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Phosphorus
+43.6%
Contains
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Zinc
+71.5%
Contains
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Copper
+800.6%
Contains
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Selenium
+636.7%
Contains
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Calcium
+1533.3%
Contains
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Magnesium
+652.4%
Contains
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Potassium
+25.3%
Contains
less
Sodium
-97.5%
Contains
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Manganese
+859%
Contains
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Iron
+124.7%
Contains
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Phosphorus
+43.6%
Contains
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Zinc
+71.5%
Contains
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Copper
+800.6%
Contains
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Selenium
+636.7%
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.
:
Contains
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Vitamin E
+37.3%
Contains
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Vitamin B1
+75.8%
Contains
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Vitamin A
+158470%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+46.2%
Contains
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Vitamin B2
+2183.3%
Contains
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Vitamin B3
+1457.8%
Contains
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Vitamin B5
+1147.4%
Contains
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Vitamin B6
+89.4%
Contains
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Folate
+158.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+22.2%
Contains
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Vitamin E
+37.3%
Contains
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Vitamin B1
+75.8%
Contains
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Vitamin A
+158470%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+46.2%
Contains
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Vitamin B2
+2183.3%
Contains
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Vitamin B3
+1457.8%
Contains
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Vitamin B5
+1147.4%
Contains
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Vitamin B6
+89.4%
Contains
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Folate
+158.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+22.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1139.7%
Contains
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Carbs
+167.3%
Contains
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Protein
+90.9%
Contains
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Water
+1345%
Equal in Other - 1.72
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
29.08 g
Fats:
5.26 g
Carbs:
5.13 g
Water:
58.81 g
Other:
1.72 g
Contains
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Fats
+1139.7%
Contains
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Carbs
+167.3%
Contains
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Protein
+90.9%
Contains
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Water
+1345%
Equal in Other - 1.72
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+694.8%
Contains
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Polyunsaturated fat
+4153.7%
Contains
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Saturated Fat
-51.9%
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Saturated Fat:
2.947 g
Monounsaturated Fat:
1.124 g
Polyunsaturated fat:
1.109 g
Contains
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Monounsaturated Fat
+694.8%
Contains
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Polyunsaturated fat
+4153.7%
Contains
less
Saturated Fat
-51.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 5.13g |
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| Protein | 15.23g | 29.08g |
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| Fats | 65.21g | 5.26g |
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| Carbs | 13.71g | 5.13g |
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| Calories | 654kcal | 191kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 2.61g | 0g |
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| Fiber | 6.7g | 0g |
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| Calcium | 98mg | 6mg |
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| Iron | 2.91mg | 6.54mg |
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| Magnesium | 158mg | 21mg |
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| Phosphorus | 346mg | 497mg |
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| Potassium | 441mg | 352mg |
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| Sodium | 2mg | 79mg |
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| Zinc | 3.09mg | 5.3mg |
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| Copper | 1.586mg | 14.283mg |
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| Manganese | 3.414mg | 0.356mg |
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| Selenium | 4.9µg | 36.1µg |
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| Vitamin A | 20IU | 31714IU |
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| Vitamin A RAE | 1µg | 9442µg |
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| Vitamin E | 0.7mg | 0.51mg |
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| Vitamin D | 0IU | 49IU |
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| Vitamin D | 0µg | 1.2µg |
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| Vitamin C | 1.3mg | 1.9mg |
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| Vitamin B1 | 0.341mg | 0.194mg |
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| Vitamin B2 | 0.15mg | 3.425mg |
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| Vitamin B3 | 1.125mg | 17.525mg |
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| Vitamin B5 | 0.57mg | 7.11mg |
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| Vitamin B6 | 0.537mg | 1.017mg |
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| Folate | 98µg | 253µg |
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| Vitamin B12 | 0µg | 70.58µg |
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| Vitamin K | 2.7µg | 3.3µg |
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| Tryptophan | 0.17mg | 0.368mg |
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| Threonine | 0.596mg | 1.215mg |
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| Isoleucine | 0.625mg | 1.352mg |
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| Leucine | 1.17mg | 2.67mg |
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| Lysine | 0.424mg | 2.247mg |
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| Methionine | 0.236mg | 0.759mg |
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| Phenylalanine | 0.711mg | 1.515mg |
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| Valine | 0.753mg | 1.761mg |
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| Histidine | 0.391mg | 0.879mg |
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| Cholesterol | 0mg | 396mg |
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| Trans Fat | 0.365g |
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| Saturated Fat | 6.126g | 2.947g |
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| Monounsaturated Fat | 8.933g | 1.124g |
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| Polyunsaturated fat | 47.174g | 1.109g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.011g |
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| Omega-6 - Linoleic acid | 0.659g |
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| Omega-6 - Gamma-linoleic acid | 0.025g |
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| Omega-3 - ALA | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
1067%
Minerals Daily Need Coverage Score
152%
567%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 77mg)
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 396mg)
Which food is lower in Sugar?
Beef Liver is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Beef Liver is lower in Saturated Fat (difference - 3.179g)
Which food is lower in glycemic index?
Beef Liver is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver is cheaper (difference - $5)
Which food is richer in vitamins?
Beef Liver is relatively richer in vitamins
Which food is richer in minerals?
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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.