Walnut vs. Liver — In-Depth Nutrition Comparison
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What are the main differences between walnut and liver?
- Walnut is richer in manganese and copper, yet liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and vitamin B3.
- Liver's daily need coverage for vitamin B12 is 778% higher.
- Walnut has 11 times more manganese than liver. Walnut has 3.414mg of manganese, while liver has 0.3mg.
We used Nuts, walnuts, english and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this comparison.
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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 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% |
| Contains more IronIron | +515.8% |
| Contains more ZincZinc | +117.5% |
| Contains more SeleniumSelenium | +1277.6% |
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 more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +32.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 18.67µg | 778% |
| Vitamin A | 1µg | 5405µg | 600% |
| Polyunsaturated fat | 47.174g | 1.05g | 307% |
| Iron | 2.91mg | 17.92mg | 188% |
| Vitamin B2 | 0.15mg | 2.196mg | 157% |
| Manganese | 3.414mg | 0.3mg | 135% |
| Cholesterol | 0mg | 355mg | 118% |
| Selenium | 4.9µg | 67.5µg | 114% |
| Copper | 1.586mg | 0.634mg | 106% |
| Fats | 65.21g | 4.4g | 94% |
| Vitamin B5 | 0.57mg | 4.774mg | 84% |
| Vitamin B3 | 1.125mg | 8.435mg | 46% |
| Magnesium | 158mg | 14mg | 34% |
| Zinc | 3.09mg | 6.72mg | 33% |
| Fiber | 6.7g | 0g | 27% |
| Vitamin C | 1.3mg | 23.6mg | 25% |
| Calories | 654kcal | 165kcal | 24% |
| Protein | 15.23g | 26.02g | 22% |
| Saturated fat | 6.126g | 1.41g | 21% |
| Monounsaturated fat | 8.933g | 0.63g | 21% |
| Folate | 98µg | 163µg | 16% |
| Phosphorus | 346mg | 241mg | 15% |
| Potassium | 441mg | 150mg | 9% |
| Calcium | 98mg | 10mg | 9% |
| Vitamin B1 | 0.341mg | 0.258mg | 7% |
| Choline | 39.2mg | 7% | |
| Vitamin E | 0.7mg | 5% | |
| Vitamin B6 | 0.537mg | 0.57mg | 3% |
| Carbs | 13.71g | 3.76g | 3% |
| Sodium | 2mg | 49mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Net carbs | 7.01g | 3.76g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.366mg | 0% |
| Threonine | 0.596mg | 1.107mg | 0% |
| Isoleucine | 0.625mg | 1.32mg | 0% |
| Leucine | 1.17mg | 2.319mg | 0% |
| Lysine | 0.424mg | 2.007mg | 0% |
| Methionine | 0.236mg | 0.645mg | 0% |
| Phenylalanine | 0.711mg | 1.274mg | 0% |
| Valine | 0.753mg | 1.607mg | 0% |
| Histidine | 0.391mg | 0.708mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - DHA | 0g | 0.03g | N/A |
| Omega-3 - DPA | 0g | 0.04g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1382% |
| Contains more CarbsCarbs | +264.6% |
| Contains more OtherOther | +18.7% |
| Contains more ProteinProtein | +70.8% |
| Contains more WaterWater | +1480.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1317.9% |
| Contains more Poly. FatPolyunsaturated fat | +4392.8% |
| Contains less Sat. FatSaturated fat | -77% |
