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Chard vs. Liver — In-Depth Nutrition Comparison

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How are chard and liver different?

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, copper, and vitamin B3 than chard.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Liver has a lower glycemic index (0) than chard (32).

Chard, swiss, cooked, boiled, drained, without salt and Pork, fresh, variety meats, and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Chard 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
Chard
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Liver
Liver
6
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 +514.3%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +266%
Contains more ManganeseManganese +11.3%
Contains more IronIron +692.9%
Contains more CopperCopper +289%
Contains more ZincZinc +1936.4%
Contains more PhosphorusPhosphorus +630.3%
Contains less SodiumSodium -72.6%
Contains more SeleniumSelenium +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
Chard
2
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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Liver
Liver
9
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +31.1%
Contains more Vitamin AVitamin A +1666.3%
Contains more Vitamin B1Vitamin B1 +658.8%
Contains more Vitamin B2Vitamin B2 +2453.5%
Contains more Vitamin B3Vitamin B3 +2243.1%
Contains more Vitamin B5Vitamin B5 +2828.8%
Contains more Vitamin B6Vitamin B6 +570.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1711.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 306µg 5405µg 567%
Vitamin K 327.3µg 273%
Iron 2.26mg 17.92mg 196%
Vitamin B2 0.086mg 2.196mg 162%
Selenium 0.9µg 67.5µg 121%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.163mg 4.774mg 92%
Zinc 0.33mg 6.72mg 58%
Copper 0.163mg 0.634mg 52%
Vitamin B3 0.36mg 8.435mg 50%
Protein 1.88g 26.02g 48%
Folate 9µg 163µg 39%
Vitamin B6 0.085mg 0.57mg 37%
Phosphorus 33mg 241mg 30%
Vitamin B1 0.034mg 0.258mg 19%
Magnesium 86mg 14mg 17%
Vitamin E 1.89mg 13%
Potassium 549mg 150mg 12%
Fiber 2.1g 0g 8%
Calories 20kcal 165kcal 7%
Fats 0.08g 4.4g 7%
Polyunsaturated fat 0.028g 1.05g 7%
Vitamin C 18mg 23.6mg 6%
Sodium 179mg 49mg 6%
Saturated fat 0.012g 1.41g 6%
Calcium 58mg 10mg 5%
Choline 28.7mg 5%
Monounsaturated fat 0.016g 0.63g 2%
Manganese 0.334mg 0.3mg 1%
Protein per 100 calories 9.4g 16g N/A
Calories per 10 g protein 106kcal 63kcal N/A
Weight per 100 calories 500g 61g N/A
Unsaturated / Saturated Fat ratio 3.7 1.2 N/A
Net carbs 2.03g 3.76g N/A
Carbs 4.13g 3.76g 0%
Sugar 1.1g N/A
Tryptophan 0.018mg 0.366mg 0%
Threonine 0.086mg 1.107mg 0%
Isoleucine 0.154mg 1.32mg 0%
Leucine 0.135mg 2.319mg 0%
Lysine 0.103mg 2.007mg 0%
Methionine 0.02mg 0.645mg 0%
Phenylalanine 0.114mg 1.274mg 0%
Valine 0.114mg 1.607mg 0%
Histidine 0.038mg 0.708mg 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
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Liver
Liver
3
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 WaterWater +44%
Contains more ProteinProtein +1284%
Contains more FatsFats +5400%
Contains more OtherOther +19%
~equal in Carbs ~3.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Liver
Liver
2
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 less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +3837.5%
Contains more Poly. FatPolyunsaturated fat +3650%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.