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  6. Liver vs. Peanut

Liver vs. Peanut — In-Depth Nutrition Comparison

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How are liver and peanuts different?

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

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

Infographic

Liver vs Peanut 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%
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%
Contains more IronIron +291.3%
Contains more ZincZinc +105.5%
Contains more SeleniumSelenium +837.5%
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%

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
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%
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%
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 +∞%
Contains more Vitamin B1Vitamin B1 +148.1%
Contains more Vitamin B3Vitamin B3 +43%
Contains more FolateFolate +47.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

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
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
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +3777.1%
Contains more Poly. FatPolyunsaturated fat +1381.7%

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