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  6. Chard raw vs. Beef Liver raw

Chard raw vs. Beef Liver raw — In-Depth Nutrition Comparison

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Important differences between chard raw and beef Liver raw

  • Chard raw has more vitamin K; however, beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and selenium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.
  • Chard raw has 268 times more vitamin K than beef Liver raw. Chard raw has 830µg of vitamin K, while beef Liver raw has 3.1µg.

The food varieties used in the comparison are Chard, swiss, raw and Beef, variety meats, and by-products, liver, raw.

Infographic

Chard raw vs Beef Liver raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +21.1%
Contains more ManganeseManganese +18.1%
Contains more IronIron +172.2%
Contains more CopperCopper +5349.7%
Contains more ZincZinc +1011.1%
Contains more PhosphorusPhosphorus +741.3%
Contains less SodiumSodium -67.6%
Contains more SeleniumSelenium +4311.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +2207.7%
Contains more Vitamin EVitamin E +397.4%
Contains more Vitamin KVitamin K +26674.2%
Contains more Vitamin AVitamin A +1523.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +372.5%
Contains more Vitamin B2Vitamin B2 +2961.1%
Contains more Vitamin B3Vitamin B3 +3193.8%
Contains more Vitamin B5Vitamin B5 +4070.3%
Contains more Vitamin B6Vitamin B6 +993.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1971.4%
Contains more CholineCholine +1751.7%

All nutrients comparison - raw data values

Nutrient Chard raw Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.179mg 9.755mg 1064%
Vitamin K 830µg 3.1µg 689%
Vitamin A 306µg 4968µg 518%
Vitamin B2 0.09mg 2.755mg 205%
Vitamin B5 0.172mg 7.173mg 140%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.4mg 13.175mg 80%
Vitamin B6 0.099mg 1.083mg 76%
Selenium 0.9µg 39.7µg 71%
Folate 14µg 290µg 69%
Choline 18mg 333.3mg 57%
Phosphorus 46mg 387mg 49%
Iron 1.8mg 4.9mg 39%
Protein 1.8g 20.36g 37%
Zinc 0.36mg 4mg 33%
Vitamin C 30mg 1.3mg 32%
Magnesium 81mg 18mg 15%
Vitamin B1 0.04mg 0.189mg 12%
Vitamin E 1.89mg 0.38mg 10%
Calories 19kcal 135kcal 6%
Sodium 213mg 69mg 6%
Fiber 1.6g 0g 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Fats 0.2g 3.63g 5%
Saturated fat 0.03g 1.233g 5%
Calcium 51mg 5mg 5%
Polyunsaturated fat 0.07g 0.465g 3%
Manganese 0.366mg 0.31mg 2%
Potassium 379mg 313mg 2%
Monounsaturated fat 0.04g 0.479g 1%
Net carbs 2.14g 3.89g N/A
Carbs 3.74g 3.89g 0%
Sugar 1.1g 0g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.017mg 0.263mg 0%
Threonine 0.083mg 0.869mg 0%
Isoleucine 0.147mg 0.967mg 0%
Leucine 0.13mg 1.91mg 0%
Lysine 0.099mg 1.607mg 0%
Methionine 0.019mg 0.543mg 0%
Phenylalanine 0.11mg 1.084mg 0%
Valine 0.11mg 1.26mg 0%
Histidine 0.036mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more WaterWater +30.9%
Contains more OtherOther +22.1%
Contains more ProteinProtein +1031.1%
Contains more FatsFats +1715%
~equal in Carbs ~3.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +1097.5%
Contains more Poly. FatPolyunsaturated fat +564.3%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.