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  6. Seed vs. Liver

Seed vs. Liver — In-Depth Nutrition Comparison

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What are the differences between Seed and Liver?

  • Seed is higher in Fiber, Manganese, Phosphorus, Magnesium, Calcium, and Copper, yet Liver is higher in Vitamin B12, Vitamin B2, and Iron.
  • Liver's daily need coverage for Vitamin B12 is 778% more.

We used Seeds, chia seeds, dried and Pork, fresh, variety meats and by-products, liver, cooked, braised types in this article.

Infographic

Seed 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.
Seed
Seed
7
:
3
Liver
Liver
Contains more Calcium +6210%
Contains more Magnesium +2292.9%
Contains more Phosphorus +256.8%
Contains more Potassium +171.3%
Contains less Sodium -67.3%
Contains more Copper +45.7%
Contains more Manganese +807.7%
Contains more Iron +132.1%
Contains more Zinc +46.7%
Contains more Selenium +22.3%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +6210%
Contains more Magnesium +2292.9%
Contains more Phosphorus +256.8%
Contains more Potassium +171.3%
Contains less Sodium -67.3%
Contains more Copper +45.7%
Contains more Manganese +807.7%
Contains more Iron +132.1%
Contains more Zinc +46.7%
Contains more Selenium +22.3%

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.
Seed
Seed
3
:
7
Liver
Liver
Contains more Vitamin B1 +140.3%
Contains more Vitamin A +33227.8%
Contains more Vitamin C +1375%
Contains more Vitamin B2 +1191.8%
Contains more Folate +232.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 8.435
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 B1 +140.3%
Contains more Vitamin A +33227.8%
Contains more Vitamin C +1375%
Contains more Vitamin B2 +1191.8%
Contains more Folate +232.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 8.435

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Liver
Liver
Contains more Fats +598.6%
Contains more Carbs +1020.2%
Contains more Other +220%
Contains more Protein +57.3%
Contains more Water +1009%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 Fats +598.6%
Contains more Carbs +1020.2%
Contains more Other +220%
Contains more Protein +57.3%
Contains more Water +1009%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Liver
Liver
Contains more Monounsaturated Fat +266.5%
Contains more Polyunsaturated fat +2153.8%
Contains less Saturated Fat -57.7%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +266.5%
Contains more Polyunsaturated fat +2153.8%
Contains less Saturated Fat -57.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Liver Opinion
Net carbs 7.72g 3.76g Seed
Protein 16.54g 26.02g Liver
Fats 30.74g 4.4g Seed
Carbs 42.12g 3.76g Seed
Calories 486kcal 165kcal Seed
Fiber 34.4g 0g Seed
Calcium 631mg 10mg Seed
Iron 7.72mg 17.92mg Liver
Magnesium 335mg 14mg Seed
Phosphorus 860mg 241mg Seed
Potassium 407mg 150mg Seed
Sodium 16mg 49mg Seed
Zinc 4.58mg 6.72mg Liver
Copper 0.924mg 0.634mg Seed
Manganese 2.723mg 0.3mg Seed
Selenium 55.2µg 67.5µg Liver
Vitamin A 54IU 17997IU Liver
Vitamin A RAE 5405µg Liver
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 23.6mg Liver
Vitamin B1 0.62mg 0.258mg Seed
Vitamin B2 0.17mg 2.196mg Liver
Vitamin B3 8.83mg 8.435mg Seed
Vitamin B5 4.774mg Liver
Vitamin B6 0.57mg Liver
Folate 49µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Tryptophan 0.436mg 0.366mg Seed
Threonine 0.709mg 1.107mg Liver
Isoleucine 0.801mg 1.32mg Liver
Leucine 1.371mg 2.319mg Liver
Lysine 0.97mg 2.007mg Liver
Methionine 0.588mg 0.645mg Liver
Phenylalanine 1.016mg 1.274mg Liver
Valine 0.95mg 1.607mg Liver
Histidine 0.531mg 0.708mg Liver
Cholesterol 0mg 355mg Seed
Trans Fat 0.14g Liver
Saturated Fat 3.33g 1.41g Liver
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 2.309g 0.63g Seed
Polyunsaturated fat 23.665g 1.05g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

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

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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
35%
Seed
397%
Liver
Minerals Daily Need Coverage Score
221%
Seed
161%
Liver

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 355mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 1.92g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.