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Peanut vs. Liver — In-Depth Nutrition Comparison

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How are peanuts and liver different?

  • Peanuts are richer in manganese, copper, and magnesium, while liver is higher in vitamin B12, vitamin A, iron, vitamin B2, selenium, and vitamin B5.
  • Liver covers your daily need for vitamin B12, 778% more than peanuts.
  • Peanuts contain 12 times more magnesium than liver. Peanuts contain 168mg of magnesium, while liver contains 14mg.
  • Peanuts have a higher glycemic index (13) than liver (0).

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

Infographic

Peanut 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.
Peanut
Peanut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +1100%
Contains more CalciumCalcium +820%
Contains more PotassiumPotassium +370%
Contains more CopperCopper +80.4%
Contains more PhosphorusPhosphorus +56%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +544.7%
Contains more IronIron +291.3%
Contains more ZincZinc +105.5%
Contains more SeleniumSelenium +837.5%

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.
Peanut
Peanut
4
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 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Liver
Liver
6
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 +148.1%
Contains more Vitamin B3Vitamin B3 +43%
Contains more FolateFolate +47.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1526.7%
Contains more Vitamin B5Vitamin B5 +170.2%
Contains more Vitamin B6Vitamin B6 +63.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Peanut Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 4.58mg 17.92mg 167%
Vitamin B2 0.135mg 2.196mg 159%
Cholesterol 0mg 355mg 118%
Selenium 7.2µg 67.5µg 110%
Polyunsaturated fat 15.558g 1.05g 97%
Manganese 1.934mg 0.3mg 71%
Fats 49.24g 4.4g 69%
Vitamin B5 1.767mg 4.774mg 60%
Monounsaturated fat 24.426g 0.63g 59%
Copper 1.144mg 0.634mg 57%
Vitamin E 8.33mg 56%
Magnesium 168mg 14mg 37%
Fiber 8.5g 0g 34%
Vitamin B1 0.64mg 0.258mg 32%
Zinc 3.27mg 6.72mg 31%
Vitamin C 0mg 23.6mg 26%
Vitamin B3 12.066mg 8.435mg 23%
Saturated fat 6.279g 1.41g 22%
Calories 567kcal 165kcal 20%
Phosphorus 376mg 241mg 19%
Folate 240µg 163µg 19%
Vitamin B6 0.348mg 0.57mg 17%
Potassium 705mg 150mg 16%
Choline 52.5mg 10%
Calcium 92mg 10mg 8%
Carbs 16.13g 3.76g 4%
Sodium 18mg 49mg 1%
Protein 25.8g 26.02g 0%
Protein per 100 calories 4.6g 16g N/A
Calories per 10 g protein 220kcal 63kcal N/A
Weight per 100 calories 18g 61g N/A
Unsaturated / Saturated Fat ratio 6.4 1.2 N/A
Net carbs 7.63g 3.76g N/A
Sugar 4.72g N/A
Tryptophan 0.25mg 0.366mg 0%
Threonine 0.883mg 1.107mg 0%
Isoleucine 0.907mg 1.32mg 0%
Leucine 1.672mg 2.319mg 0%
Lysine 0.926mg 2.007mg 0%
Methionine 0.317mg 0.645mg 0%
Phenylalanine 1.377mg 1.274mg 0%
Valine 1.082mg 1.607mg 0%
Histidine 0.652mg 0.708mg 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
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +1019.1%
Contains more CarbsCarbs +329%
Contains more OtherOther +55.3%
Contains more WaterWater +889.5%
~equal in Protein ~26.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 +3777.1%
Contains more Poly. FatPolyunsaturated fat +1381.7%
Contains less Sat. FatSaturated fat -77.5%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.