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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 RAE, 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.

Infographic

Walnut vs Liver 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.
Walnut
7
:
3
Liver
Contains more Calcium +880%
Contains more Magnesium +1028.6%
Contains more Phosphorus +43.6%
Contains more Potassium +194%
Contains less Sodium -95.9%
Contains more Copper +150.2%
Contains more Manganese +1038%
Contains more Iron +515.8%
Contains more Zinc +117.5%
Contains more Selenium +1277.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +880%
Contains more Magnesium +1028.6%
Contains more Phosphorus +43.6%
Contains more Potassium +194%
Contains less Sodium -95.9%
Contains more Copper +150.2%
Contains more Manganese +1038%
Contains more Iron +515.8%
Contains more Zinc +117.5%
Contains more Selenium +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.
Walnut
4
:
8
Liver
Contains more Vitamin B1 +32.2%
Contains more Vitamin A +89885%
Contains more Vitamin C +1715.4%
Contains more Vitamin B2 +1364%
Contains more Vitamin B3 +649.8%
Contains more Vitamin B5 +737.5%
Contains more Folate +66.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.57
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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%
Contains more Vitamin B1 +32.2%
Contains more Vitamin A +89885%
Contains more Vitamin C +1715.4%
Contains more Vitamin B2 +1364%
Contains more Vitamin B3 +649.8%
Contains more Vitamin B5 +737.5%
Contains more Folate +66.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.57

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
:
2
Liver
Contains more Fats +1382%
Contains more Carbs +264.6%
Contains more Other +18.7%
Contains more Protein +70.8%
Contains more Water +1480.3%
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
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +1382%
Contains more Carbs +264.6%
Contains more Other +18.7%
Contains more Protein +70.8%
Contains more Water +1480.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
:
1
Liver
Contains more Monounsaturated Fat +1317.9%
Contains more Polyunsaturated fat +4392.8%
Contains less Saturated Fat -77%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +1317.9%
Contains more Polyunsaturated fat +4392.8%
Contains less Saturated Fat -77%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Liver Opinion
Net carbs 7.01g 3.76g Walnut
Protein 15.23g 26.02g Liver
Fats 65.21g 4.4g Walnut
Carbs 13.71g 3.76g Walnut
Calories 654kcal 165kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Liver
Fiber 6.7g 0g Walnut
Calcium 98mg 10mg Walnut
Iron 2.91mg 17.92mg Liver
Magnesium 158mg 14mg Walnut
Phosphorus 346mg 241mg Walnut
Potassium 441mg 150mg Walnut
Sodium 2mg 49mg Walnut
Zinc 3.09mg 6.72mg Liver
Copper 1.586mg 0.634mg Walnut
Manganese 3.414mg 0.3mg Walnut
Selenium 4.9µg 67.5µg Liver
Vitamin A 20IU 17997IU Liver
Vitamin A RAE 1µg 5405µg Liver
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg 23.6mg Liver
Vitamin B1 0.341mg 0.258mg Walnut
Vitamin B2 0.15mg 2.196mg Liver
Vitamin B3 1.125mg 8.435mg Liver
Vitamin B5 0.57mg 4.774mg Liver
Vitamin B6 0.537mg 0.57mg Liver
Folate 98µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg 0.366mg Liver
Threonine 0.596mg 1.107mg Liver
Isoleucine 0.625mg 1.32mg Liver
Leucine 1.17mg 2.319mg Liver
Lysine 0.424mg 2.007mg Liver
Methionine 0.236mg 0.645mg Liver
Phenylalanine 0.711mg 1.274mg Liver
Valine 0.753mg 1.607mg Liver
Histidine 0.391mg 0.708mg Liver
Cholesterol 0mg 355mg Walnut
Saturated Fat 6.126g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 8.933g 0.63g Walnut
Polyunsaturated fat 47.174g 1.05g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Walnut
397%
Liver
Minerals Daily Need Coverage Score
152%
Walnut
161%
Liver

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 355mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 4.716g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $4.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.