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  6. Chard raw vs. Liver

Chard raw vs. Liver — In-Depth Nutrition Comparison

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How are Chard raw and Liver different?

  • Liver is higher than Chard raw in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Copper, and Vitamin B3.
  • Liver covers your daily need of Vitamin B12 778% more than Chard raw.

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

Infographic

Chard raw 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.
Chard raw
Chard raw
4
:
6
Liver
Liver
Contains more Calcium +410%
Contains more Magnesium +478.6%
Contains more Potassium +152.7%
Contains more Manganese +22%
Contains more Iron +895.6%
Contains more Phosphorus +423.9%
Contains less Sodium -77%
Contains more Zinc +1766.7%
Contains more Copper +254.2%
Contains more Selenium +7400%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +410%
Contains more Magnesium +478.6%
Contains more Potassium +152.7%
Contains more Manganese +22%
Contains more Iron +895.6%
Contains more Phosphorus +423.9%
Contains less Sodium -77%
Contains more Zinc +1766.7%
Contains more Copper +254.2%
Contains more Selenium +7400%

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.
Chard raw
Chard raw
4
:
8
Liver
Liver
Contains more Vitamin C +27.1%
Contains more Vitamin A +194.3%
Contains more Vitamin B1 +545%
Contains more Vitamin B2 +2340%
Contains more Vitamin B3 +2008.8%
Contains more Vitamin B5 +2675.6%
Contains more Vitamin B6 +475.8%
Contains more Folate +1064.3%
Contains more Vitamin B12 +∞%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin C +27.1%
Contains more Vitamin A +194.3%
Contains more Vitamin B1 +545%
Contains more Vitamin B2 +2340%
Contains more Vitamin B3 +2008.8%
Contains more Vitamin B5 +2675.6%
Contains more Vitamin B6 +475.8%
Contains more Folate +1064.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
2
:
3
Liver
Liver
Contains more Water +44.1%
Contains more Protein +1345.6%
Contains more Fats +2100%
Equal in Carbs - 3.76
Equal in Other - 1.5
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Liver
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 Water +44.1%
Contains more Protein +1345.6%
Contains more Fats +2100%
Equal in Carbs - 3.76
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Liver
Liver
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +1475%
Contains more Polyunsaturated fat +1400%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +1475%
Contains more Polyunsaturated fat +1400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Liver
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chard raw Liver Opinion
Net carbs 2.14g 3.76g Liver
Protein 1.8g 26.02g Liver
Fats 0.2g 4.4g Liver
Carbs 3.74g 3.76g Liver
Calories 19kcal 165kcal Liver
Sugar 1.1g Liver
Fiber 1.6g 0g Chard raw
Calcium 51mg 10mg Chard raw
Iron 1.8mg 17.92mg Liver
Magnesium 81mg 14mg Chard raw
Phosphorus 46mg 241mg Liver
Potassium 379mg 150mg Chard raw
Sodium 213mg 49mg Liver
Zinc 0.36mg 6.72mg Liver
Copper 0.179mg 0.634mg Liver
Manganese 0.366mg 0.3mg Chard raw
Selenium 0.9µg 67.5µg Liver
Vitamin A 6116IU 17997IU Liver
Vitamin A RAE 306µg 5405µg Liver
Vitamin E 1.89mg Chard raw
Vitamin C 30mg 23.6mg Chard raw
Vitamin B1 0.04mg 0.258mg Liver
Vitamin B2 0.09mg 2.196mg Liver
Vitamin B3 0.4mg 8.435mg Liver
Vitamin B5 0.172mg 4.774mg Liver
Vitamin B6 0.099mg 0.57mg Liver
Folate 14µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K 830µg Chard raw
Tryptophan 0.017mg 0.366mg Liver
Threonine 0.083mg 1.107mg Liver
Isoleucine 0.147mg 1.32mg Liver
Leucine 0.13mg 2.319mg Liver
Lysine 0.099mg 2.007mg Liver
Methionine 0.019mg 0.645mg Liver
Phenylalanine 0.11mg 1.274mg Liver
Valine 0.11mg 1.607mg Liver
Histidine 0.036mg 0.708mg Liver
Cholesterol 0mg 355mg Chard raw
Saturated Fat 0.03g 1.41g Chard raw
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 0.04g 0.63g Liver
Polyunsaturated fat 0.07g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
222%
Chard raw
397%
Liver
Minerals Daily Need Coverage Score
34%
Chard raw
161%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 164mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 1.38g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.