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  6. Cashew vs. Liver

Cashew vs. Liver — In-Depth Nutrition Comparison

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How are cashew and liver different?

  • Cashew is richer in copper, magnesium, and manganese, while liver is higher in vitamin B12, vitamin A, vitamin B2, iron, selenium, and vitamin B5.
  • Liver covers your daily need for vitamin B12, 778% more than cashew.
  • Cashew contains 21 times more magnesium than liver. Cashew contains 292mg of magnesium, while liver contains 14mg.
  • Cashew has a higher glycemic index (25) than liver (0).

Nuts, cashew nuts, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised types were used in this article.

Infographic

Cashew 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.
Cashew
Cashew
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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%
Contains more MagnesiumMagnesium +1985.7%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +340%
Contains more CopperCopper +246.2%
Contains more PhosphorusPhosphorus +146.1%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +451.7%
Contains more IronIron +168.3%
Contains more ZincZinc +16.3%
Contains more SeleniumSelenium +239.2%

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.
Cashew
Cashew
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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Liver
Liver
8
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +4620%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +3686.2%
Contains more Vitamin B3Vitamin B3 +694.3%
Contains more Vitamin B5Vitamin B5 +452.5%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +552%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cashew Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Copper 2.195mg 0.634mg 173%
Vitamin B2 0.058mg 2.196mg 164%
Iron 6.68mg 17.92mg 141%
Cholesterol 0mg 355mg 118%
Selenium 19.9µg 67.5µg 87%
Vitamin B5 0.864mg 4.774mg 78%
Magnesium 292mg 14mg 66%
Fats 43.85g 4.4g 61%
Manganese 1.655mg 0.3mg 59%
Monounsaturated fat 23.797g 0.63g 58%
Phosphorus 593mg 241mg 50%
Vitamin B3 1.062mg 8.435mg 46%
Polyunsaturated fat 7.845g 1.05g 45%
Folate 25µg 163µg 35%
Saturated fat 7.783g 1.41g 29%
Vitamin K 34.1µg 28%
Vitamin C 0.5mg 23.6mg 26%
Calories 553kcal 165kcal 19%
Protein 18.22g 26.02g 16%
Potassium 660mg 150mg 15%
Vitamin B1 0.423mg 0.258mg 14%
Fiber 3.3g 0g 13%
Vitamin B6 0.417mg 0.57mg 12%
Starch 23.49g 10%
Carbs 30.19g 3.76g 9%
Zinc 5.78mg 6.72mg 9%
Vitamin E 0.9mg 6%
Calcium 37mg 10mg 3%
Sodium 12mg 49mg 2%
Protein per 100 calories 3.3g 16g N/A
Calories per 10 g protein 304kcal 63kcal N/A
Weight per 100 calories 18g 61g N/A
Unsaturated / Saturated Fat ratio 4.1 1.2 N/A
Net carbs 26.89g 3.76g N/A
Sugar 5.91g N/A
Tryptophan 0.287mg 0.366mg 0%
Threonine 0.688mg 1.107mg 0%
Isoleucine 0.789mg 1.32mg 0%
Leucine 1.472mg 2.319mg 0%
Lysine 0.928mg 2.007mg 0%
Methionine 0.362mg 0.645mg 0%
Phenylalanine 0.951mg 1.274mg 0%
Valine 1.094mg 1.607mg 0%
Histidine 0.456mg 0.708mg 0%
Fructose 0.05g 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
Cashew
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
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
Contains more FatsFats +896.6%
Contains more CarbsCarbs +702.9%
Contains more OtherOther +69.3%
Contains more ProteinProtein +42.8%
Contains more WaterWater +1136.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
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
Contains more Mono. FatMonounsaturated fat +3677.3%
Contains more Poly. FatPolyunsaturated fat +647.1%
Contains less Sat. FatSaturated fat -81.9%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.