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  6. Liver vs. Cashew

Liver vs. Cashew — In-Depth Nutrition Comparison

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How are liver and cashew different?

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

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

Infographic

Liver vs Cashew 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.
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%
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%
Contains more IronIron +168.3%
Contains more ZincZinc +16.3%
Contains more SeleniumSelenium +239.2%
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%

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.
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%
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%
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%
Contains more Vitamin B1Vitamin B1 +64%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Cashew DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 0µg 601%
Copper 0.634mg 2.195mg 173%
Vitamin B2 2.196mg 0.058mg 164%
Iron 17.92mg 6.68mg 141%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 19.9µg 87%
Vitamin B5 4.774mg 0.864mg 78%
Magnesium 14mg 292mg 66%
Fats 4.4g 43.85g 61%
Manganese 0.3mg 1.655mg 59%
Monounsaturated fat 0.63g 23.797g 58%
Phosphorus 241mg 593mg 50%
Vitamin B3 8.435mg 1.062mg 46%
Polyunsaturated fat 1.05g 7.845g 45%
Folate 163µg 25µg 35%
Saturated fat 1.41g 7.783g 29%
Vitamin K 34.1µg 28%
Vitamin C 23.6mg 0.5mg 26%
Calories 165kcal 553kcal 19%
Protein 26.02g 18.22g 16%
Potassium 150mg 660mg 15%
Vitamin B1 0.258mg 0.423mg 14%
Fiber 0g 3.3g 13%
Vitamin B6 0.57mg 0.417mg 12%
Starch 23.49g 10%
Carbs 3.76g 30.19g 9%
Zinc 6.72mg 5.78mg 9%
Vitamin E 0.9mg 6%
Calcium 10mg 37mg 3%
Sodium 49mg 12mg 2%
Protein per 100 calories 16g 3.3g N/A
Calories per 10 g protein 63kcal 304kcal N/A
Weight per 100 calories 61g 18g N/A
Unsaturated / Saturated Fat ratio 1.2 4.1 N/A
Net carbs 3.76g 26.89g N/A
Sugar 5.91g N/A
Tryptophan 0.366mg 0.287mg 0%
Threonine 1.107mg 0.688mg 0%
Isoleucine 1.32mg 0.789mg 0%
Leucine 2.319mg 1.472mg 0%
Lysine 2.007mg 0.928mg 0%
Methionine 0.645mg 0.362mg 0%
Phenylalanine 1.274mg 0.951mg 0%
Valine 1.607mg 1.094mg 0%
Histidine 0.708mg 0.456mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +42.8%
Contains more WaterWater +1136.9%
Contains more FatsFats +896.6%
Contains more CarbsCarbs +702.9%
Contains more OtherOther +69.3%

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
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
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +3677.3%
Contains more Poly. FatPolyunsaturated fat +647.1%

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