Kale vs. Chicken liver — In-Depth Nutrition Comparison
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Differences between kale and chicken liver
- Kale has more vitamin K, while chicken liver has more vitamin B12, folate, vitamin B2, vitamin B5, iron, selenium, vitamin B3, and vitamin B6.
- Chicken liver's daily need coverage for vitamin B12 is 691% higher.
The food types used in this comparison are Kale, cooked, boiled, drained, without salt and Chicken, liver, all classes, raw.
Infographic
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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.
| Contains more CalciumCalcium | +800% |
| Contains less SodiumSodium | -67.6% |
| Contains more ManganeseManganese | +63.1% |
| Contains more IronIron | +898.9% |
| Contains more CopperCopper | +215.4% |
| Contains more ZincZinc | +1012.5% |
| Contains more PhosphorusPhosphorus | +960.7% |
| Contains more SeleniumSelenium | +5966.7% |
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.
| Contains more Vitamin CVitamin C | +129.1% |
| Contains more Vitamin EVitamin E | +21.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +384% |
| Contains more Vitamin B1Vitamin B1 | +475.5% |
| Contains more Vitamin B2Vitamin B2 | +2440% |
| Contains more Vitamin B3Vitamin B3 | +1845.6% |
| Contains more Vitamin B5Vitamin B5 | +12620.4% |
| Contains more Vitamin B6Vitamin B6 | +518.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +4423.1% |
| Contains more CholineCholine | +48500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
16.92 g
Fats:
4.83 g
Carbs:
0.73 g
Water:
76.46 g
Other:
1.06 g
| Contains more CarbsCarbs | +671.2% |
| Contains more WaterWater | +19.3% |
| Contains more ProteinProtein | +790.5% |
| Contains more FatsFats | +1107.5% |
| Contains more OtherOther | +21.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
Saturated fat:
Sat. Fat
1.563 g
Monounsaturated fat:
Mono. Fat
1.249 g
Polyunsaturated fat:
Poly. Fat
1.306 g
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +4063.3% |
| Contains more Poly. FatPolyunsaturated fat | +576.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 16.58µg | 691% |
| Vitamin K | 817µg | 0µg | 681% |
| Vitamin A | 681µg | 3296µg | 291% |
| Folate | 13µg | 588µg | 144% |
| Vitamin B2 | 0.07mg | 1.778mg | 131% |
| Vitamin B5 | 0.049mg | 6.233mg | 124% |
| Cholesterol | 0mg | 345mg | 115% |
| Iron | 0.9mg | 8.99mg | 101% |
| Selenium | 0.9µg | 54.6µg | 98% |
| Vitamin B3 | 0.5mg | 9.728mg | 58% |
| Vitamin B6 | 0.138mg | 0.853mg | 55% |
| Phosphorus | 28mg | 297mg | 38% |
| Copper | 0.156mg | 0.492mg | 37% |
| Choline | 0.4mg | 194.4mg | 35% |
| Protein | 1.9g | 16.92g | 30% |
| Vitamin C | 41mg | 17.9mg | 26% |
| Zinc | 0.24mg | 2.67mg | 22% |
| Vitamin B1 | 0.053mg | 0.305mg | 21% |
| Fiber | 2g | 0g | 8% |
| Saturated fat | 0.052g | 1.563g | 7% |
| Polyunsaturated fat | 0.193g | 1.306g | 7% |
| Manganese | 0.416mg | 0.255mg | 7% |
| Fats | 0.4g | 4.83g | 7% |
| Calcium | 72mg | 8mg | 6% |
| Calories | 28kcal | 119kcal | 5% |
| Monounsaturated fat | 0.03g | 1.249g | 3% |
| Carbs | 5.63g | 0.73g | 2% |
| Sodium | 23mg | 71mg | 2% |
| Vitamin E | 0.85mg | 0.7mg | 1% |
| Net carbs | 3.63g | 0.73g | N/A |
| Magnesium | 18mg | 19mg | 0% |
| Potassium | 228mg | 230mg | 0% |
| Sugar | 1.25g | 0g | N/A |
| Trans fat | 0g | 0.065g | N/A |
| Tryptophan | 0.023mg | 0.176mg | 0% |
| Threonine | 0.085mg | 0.725mg | 0% |
| Isoleucine | 0.114mg | 0.813mg | 0% |
| Leucine | 0.133mg | 1.512mg | 0% |
| Lysine | 0.114mg | 1.332mg | 0% |
| Methionine | 0.018mg | 0.432mg | 0% |
| Phenylalanine | 0.097mg | 0.824mg | 0% |
| Valine | 0.104mg | 0.998mg | 0% |
| Histidine | 0.04mg | 0.507mg | 0% |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 0.475g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
193%
387%
Minerals Daily Need Coverage Score
22%
108%
Comparison summary
Which food is lower in Cholesterol?
Kale is lower in Cholesterol (difference - 345mg)
Which food contains less Sodium?
Kale contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Kale is lower in Saturated fat (difference - 1.511g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Chicken liver is lower in Sugar (difference - 1.25g)
Which food is richer in minerals?
Chicken liver is relatively richer in minerals
Which food is richer in vitamins?
Chicken liver is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)