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  6. Liver vs. Avocado

Liver vs. Avocado — In-Depth Nutrition Comparison

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How are liver and avocados different?

  • Liver is higher than avocados in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, protein, zinc, and copper.
  • Liver covers your daily need for vitamin B12 778% more than avocados.
  • Avocados have a higher glycemic index (40) than liver (0).

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

Infographic

Liver vs Avocado infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Liver
Liver
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more IronIron +3158.2%
Contains more CopperCopper +233.7%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +363.5%
Contains more ManganeseManganese +111.3%
Contains more SeleniumSelenium +16775%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +223.3%
Contains less SodiumSodium -85.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Liver
Liver
9
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%
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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +136%
Contains more Vitamin AVitamin A +77114.3%
Contains more Vitamin B1Vitamin B1 +285.1%
Contains more Vitamin B2Vitamin B2 +1589.2%
Contains more Vitamin B3Vitamin B3 +385.3%
Contains more Vitamin B5Vitamin B5 +243.7%
Contains more Vitamin B6Vitamin B6 +121.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +101.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Avocado DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 7µg 600%
Iron 17.92mg 0.55mg 217%
Vitamin B2 2.196mg 0.13mg 159%
Selenium 67.5µg 0.4µg 122%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 1.389mg 68%
Zinc 6.72mg 0.64mg 55%
Copper 0.634mg 0.19mg 49%
Protein 26.02g 2g 48%
Vitamin B3 8.435mg 1.738mg 42%
Fiber 0g 6.7g 27%
Phosphorus 241mg 52mg 27%
Vitamin B6 0.57mg 0.257mg 24%
Monounsaturated fat 0.63g 9.799g 23%
Folate 163µg 81µg 21%
Vitamin K 21µg 18%
Fats 4.4g 14.66g 16%
Vitamin B1 0.258mg 0.067mg 16%
Vitamin C 23.6mg 10mg 15%
Vitamin E 2.07mg 14%
Potassium 150mg 485mg 10%
Manganese 0.3mg 0.142mg 7%
Omega-3 (ALA) 0.111g 7%
Polyunsaturated fat 1.05g 1.816g 5%
Magnesium 14mg 29mg 4%
Choline 14.2mg 3%
Saturated fat 1.41g 2.126g 3%
Carbs 3.76g 8.53g 2%
Sodium 49mg 7mg 2%
Calories 165kcal 160kcal 0%
Protein per 100 calories 16g 1.3g N/A
Calories per 10 g protein 63kcal 800kcal N/A
Weight per 100 calories 61g 63g N/A
Unsaturated / Saturated Fat ratio 1.2 5.5 N/A
Net carbs 3.76g 1.83g N/A
Calcium 10mg 12mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.366mg 0.025mg 0%
Threonine 1.107mg 0.073mg 0%
Isoleucine 1.32mg 0.084mg 0%
Leucine 2.319mg 0.143mg 0%
Lysine 2.007mg 0.132mg 0%
Methionine 0.645mg 0.038mg 0%
Phenylalanine 1.274mg 0.097mg 0%
Valine 1.607mg 0.107mg 0%
Histidine 0.708mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 (DHA) 0.03g 0g N/A
Omega-3 (DPA) 0.04g 0g N/A
Omega-6 (Gamma-linolenic acid) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
1
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1201%
Contains more FatsFats +233.2%
Contains more CarbsCarbs +126.9%
Contains more WaterWater +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -33.7%
Contains more Mono. FatMonounsaturated fat +1455.4%
Contains more Poly. FatPolyunsaturated fat +73%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.