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  6. Walnut vs. Liver

Walnut vs. Liver — In-Depth Nutrition Comparison

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What are the main differences between walnut and liver?

  • Walnut is richer in manganese and copper, yet liver is richer in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, and vitamin B3.
  • Liver's daily need coverage for vitamin B12 is 778% higher.
  • Walnut has 11 times more manganese than liver. Walnut has 3.414mg of manganese, while liver has 0.3mg.

We used Nuts, walnuts, english and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this comparison.

Infographic

Walnut 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.
Walnut
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +1028.6%
Contains more CalciumCalcium +880%
Contains more PotassiumPotassium +194%
Contains more CopperCopper +150.2%
Contains more PhosphorusPhosphorus +43.6%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +1038%
Contains more IronIron +515.8%
Contains more ZincZinc +117.5%
Contains more SeleniumSelenium +1277.6%

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.
Walnut
Walnut
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Liver
Liver
7
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 +32.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1715.4%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B2Vitamin B2 +1364%
Contains more Vitamin B3Vitamin B3 +649.8%
Contains more Vitamin B5Vitamin B5 +737.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.3%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.57mg

All nutrients comparison - raw data values

Nutrient Walnut Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 1µg 5405µg 600%
Polyunsaturated fat 47.174g 1.05g 307%
Iron 2.91mg 17.92mg 188%
Vitamin B2 0.15mg 2.196mg 157%
Manganese 3.414mg 0.3mg 135%
Cholesterol 0mg 355mg 118%
Selenium 4.9µg 67.5µg 114%
Copper 1.586mg 0.634mg 106%
Fats 65.21g 4.4g 94%
Vitamin B5 0.57mg 4.774mg 84%
Vitamin B3 1.125mg 8.435mg 46%
Magnesium 158mg 14mg 34%
Zinc 3.09mg 6.72mg 33%
Fiber 6.7g 0g 27%
Vitamin C 1.3mg 23.6mg 25%
Calories 654kcal 165kcal 24%
Protein 15.23g 26.02g 22%
Saturated fat 6.126g 1.41g 21%
Monounsaturated fat 8.933g 0.63g 21%
Folate 98µg 163µg 16%
Phosphorus 346mg 241mg 15%
Calcium 98mg 10mg 9%
Potassium 441mg 150mg 9%
Vitamin B1 0.341mg 0.258mg 7%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Carbs 13.71g 3.76g 3%
Vitamin B6 0.537mg 0.57mg 3%
Sodium 2mg 49mg 2%
Vitamin K 2.7µg 2%
Protein per 100 calories 2.3g 16g N/A
Calories per 10 g protein 429kcal 63kcal N/A
Weight per 100 calories 15g 61g N/A
Unsaturated / Saturated Fat ratio 9.2 1.2 N/A
Net carbs 7.01g 3.76g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.366mg 0%
Threonine 0.596mg 1.107mg 0%
Isoleucine 0.625mg 1.32mg 0%
Leucine 1.17mg 2.319mg 0%
Lysine 0.424mg 2.007mg 0%
Methionine 0.236mg 0.645mg 0%
Phenylalanine 0.711mg 1.274mg 0%
Valine 0.753mg 1.607mg 0%
Histidine 0.391mg 0.708mg 0%
Fructose 0.09g 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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +1382%
Contains more CarbsCarbs +264.6%
Contains more OtherOther +18.7%
Contains more ProteinProtein +70.8%
Contains more WaterWater +1480.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +1317.9%
Contains more Poly. FatPolyunsaturated fat +4392.8%
Contains less Sat. FatSaturated fat -77%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.