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  6. Liverwurst vs. Chia seeds

Liverwurst vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between liverwurst and chia seeds?

  • Liverwurst is higher in vitamin B12, vitamin A, and vitamin B2, yet chia seeds are higher in fiber, manganese, phosphorus, magnesium, copper, and calcium.
  • Liverwurst's daily need coverage for vitamin B12 is 561% more.
  • The glycemic index of chia seeds is lower.

We used Liverwurst spread and Seeds, chia seeds, dried types in this article.

Infographic

Liverwurst vs Chia seeds 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more IronIron +14.6%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +2768.2%
Contains more PotassiumPotassium +139.4%
Contains more CopperCopper +285%
Contains more ZincZinc +99.1%
Contains more PhosphorusPhosphorus +273.9%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1656.8%
~equal in Selenium ~55.2µg

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +118.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +505.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +127.9%
Contains more Vitamin B3Vitamin B3 +105.3%
Contains more FolateFolate +63.3%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liverwurst Chia seeds DV% diff.
Vitamin B12 13.46µg 0µg 561%
Vitamin A 4091µg 455%
Polyunsaturated fat 2.427g 23.665g 142%
Fiber 2.5g 34.4g 128%
Manganese 0.155mg 2.723mg 112%
Phosphorus 230mg 860mg 90%
Magnesium 12mg 335mg 77%
Copper 0.24mg 0.924mg 76%
Vitamin B2 1.03mg 0.17mg 66%
Calcium 22mg 631mg 61%
Vitamin B5 2.95mg 59%
Cholesterol 118mg 0mg 39%
Saturated fat 9.925g 3.33g 30%
Sodium 700mg 16mg 30%
Vitamin B1 0.272mg 0.62mg 29%
Vitamin B3 4.3mg 8.83mg 28%
Monounsaturated fat 12.286g 2.309g 25%
Zinc 2.3mg 4.58mg 21%
Vitamin B6 0.19mg 15%
Iron 8.85mg 7.72mg 14%
Carbs 5.89g 42.12g 12%
Calories 305kcal 486kcal 9%
Protein 12.38g 16.54g 8%
Fats 25.45g 30.74g 8%
Potassium 170mg 407mg 7%
Selenium 58µg 55.2µg 5%
Folate 30µg 49µg 5%
Vitamin E 0.5mg 3%
Vitamin C 3.5mg 1.6mg 2%
Net carbs 3.39g 7.72g N/A
Sugar 1.65g N/A
Trans fat 0.14g N/A
Tryptophan 0.151mg 0.436mg 0%
Threonine 0.671mg 0.709mg 0%
Isoleucine 0.653mg 0.801mg 0%
Leucine 1.139mg 1.371mg 0%
Lysine 1.155mg 0.97mg 0%
Methionine 0.285mg 0.588mg 0%
Phenylalanine 0.617mg 1.016mg 0%
Valine 0.857mg 0.95mg 0%
Histidine 0.448mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
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
Contains more WaterWater +822.9%
Contains more ProteinProtein +33.6%
Contains more FatsFats +20.8%
Contains more CarbsCarbs +615.1%
Contains more OtherOther +74.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +432.1%
Contains less Sat. FatSaturated fat -66.4%
Contains more Poly. FatPolyunsaturated fat +875.1%

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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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.