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Chicken gizzard vs. Liver — In-Depth Nutrition Comparison

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A recap on differences between Chicken gizzard and Liver

  • Chicken gizzard has less Vitamin B12, Vitamin A, Iron, Vitamin B2, Vitamin B5, Copper, Selenium, Folate, Vitamin B6, and Vitamin B3.
  • Liver covers your daily Vitamin B12 needs 735% more than Chicken gizzard.

Food varieties used in this article are Chicken, gizzard, all classes, cooked, simmered and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Chicken gizzard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 5.1% 16% 120% 54% 121% 81% 7.3% 9.7% 224%
Liver
8
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 CalciumCalcium +70%
Contains more PotassiumPotassium +19.3%
Contains more MagnesiumMagnesium +366.7%
Contains more IronIron +461.8%
Contains more CopperCopper +293.8%
Contains more ZincZinc +52%
Contains more PhosphorusPhosphorus +27.5%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +305.4%
Contains more SeleniumSelenium +64.2%

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 0% 0% 4% 0% 6.5% 48% 59% 28% 16% 130% 0% 3.8% 57%
Liver
9
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 79% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +892.3%
Contains more Vitamin B2Vitamin B2 +945.7%
Contains more Vitamin B3Vitamin B3 +170.4%
Contains more Vitamin B5Vitamin B5 +920.1%
Contains more Vitamin B6Vitamin B6 +702.8%
Contains more Vitamin B12Vitamin B12 +1695.2%
Contains more FolateFolate +3160%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 3% 68%
Protein: 30.39 g
Fats: 2.68 g
Carbs: 0 g
Water: 67.93 g
Other: 0 g
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 ProteinProtein +16.8%
Contains more FatsFats +64.2%
Contains more CarbsCarbs +∞%
~equal in Water ~64.32g
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 34% 23%
Saturated Fat: Sat. Fat 0.67 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 0.353 g
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 -52.5%
Contains more Mono. FatMonounsaturated Fat +19.3%
Contains more Poly. FatPolyunsaturated fat +197.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken gizzard Liver Opinion
Calories 154kcal 165kcal Liver
Protein 30.39g 26.02g Chicken gizzard
Fats 2.68g 4.4g Liver
Vitamin C 0mg 23.6mg Liver
Net carbs 0g 3.76g Liver
Carbs 0g 3.76g Liver
Cholesterol 370mg 355mg Liver
Magnesium 3mg 14mg Liver
Calcium 17mg 10mg Chicken gizzard
Potassium 179mg 150mg Chicken gizzard
Iron 3.19mg 17.92mg Liver
Copper 0.161mg 0.634mg Liver
Zinc 4.42mg 6.72mg Liver
Phosphorus 189mg 241mg Liver
Sodium 56mg 49mg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A 0µg 5405µg Liver
Vitamin E 0.2mg Chicken gizzard
Manganese 0.074mg 0.3mg Liver
Selenium 41.1µg 67.5µg Liver
Vitamin B1 0.026mg 0.258mg Liver
Vitamin B2 0.21mg 2.196mg Liver
Vitamin B3 3.12mg 8.435mg Liver
Vitamin B5 0.468mg 4.774mg Liver
Vitamin B6 0.071mg 0.57mg Liver
Vitamin B12 1.04µg 18.67µg Liver
Folate 5µg 163µg Liver
Trans Fat 0.13g Liver
Choline 104.4mg Chicken gizzard
Saturated Fat 0.67g 1.41g Chicken gizzard
Monounsaturated Fat 0.528g 0.63g Liver
Polyunsaturated fat 0.353g 1.05g Liver
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - ALA 0.004g Chicken gizzard
Omega-3 - DPA 0g 0.04g Liver
Omega-6 - Gamma-linoleic acid 0.003g Chicken gizzard
Omega-6 - Eicosadienoic acid 0.019g Chicken gizzard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken gizzard Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
27%
Chicken gizzard
366%
Liver
Minerals Daily Need Coverage Score
64%
Chicken gizzard
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Liver
Liver is lower in Cholesterol (difference - 15mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chicken gizzard
Chicken gizzard is lower in Saturated Fat (difference - 0.74g)
Which food is cheaper?
Chicken gizzard
Chicken gizzard is cheaper (difference - $0.3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Chicken gizzard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171457/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.