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Liver vs. Chard — In-Depth Nutrition Comparison

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How are Liver and Chard different?

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Copper, and Vitamin B3 than Chard.
  • Daily need coverage for Vitamin B12 from Liver is 778% higher.

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

Infographic

Liver vs Chard 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.
Liver
6
:
4
Chard
Contains more Iron +692.9%
Contains more Phosphorus +630.3%
Contains less Sodium -72.6%
Contains more Zinc +1936.4%
Contains more Copper +289%
Contains more Selenium +7400%
Contains more Calcium +480%
Contains more Magnesium +514.3%
Contains more Potassium +266%
Contains more Manganese +11.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Iron +692.9%
Contains more Phosphorus +630.3%
Contains less Sodium -72.6%
Contains more Zinc +1936.4%
Contains more Copper +289%
Contains more Selenium +7400%
Contains more Calcium +480%
Contains more Magnesium +514.3%
Contains more Potassium +266%
Contains more Manganese +11.3%

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.
Liver
9
:
3
Chard
Contains more Vitamin A +193.9%
Contains more Vitamin C +31.1%
Contains more Vitamin B1 +658.8%
Contains more Vitamin B2 +2453.5%
Contains more Vitamin B3 +2243.1%
Contains more Vitamin B5 +2828.8%
Contains more Vitamin B6 +570.6%
Contains more Folate +1711.1%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +193.9%
Contains more Vitamin C +31.1%
Contains more Vitamin B1 +658.8%
Contains more Vitamin B2 +2453.5%
Contains more Vitamin B3 +2243.1%
Contains more Vitamin B5 +2828.8%
Contains more Vitamin B6 +570.6%
Contains more Folate +1711.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
:
2
Chard
Contains more Protein +1284%
Contains more Fats +5400%
Contains more Other +19%
Contains more Water +44%
Equal in Carbs - 4.13
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +1284%
Contains more Fats +5400%
Contains more Other +19%
Contains more Water +44%
Equal in Carbs - 4.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
:
1
Chard
Contains more Monounsaturated Fat +3837.5%
Contains more Polyunsaturated fat +3650%
Contains less Saturated Fat -99.1%
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +3837.5%
Contains more Polyunsaturated fat +3650%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Chard Opinion
Net carbs 3.76g 2.03g Liver
Protein 26.02g 1.88g Liver
Fats 4.4g 0.08g Liver
Carbs 3.76g 4.13g Chard
Calories 165kcal 20kcal Liver
Sugar 1.1g Liver
Fiber 0g 2.1g Chard
Calcium 10mg 58mg Chard
Iron 17.92mg 2.26mg Liver
Magnesium 14mg 86mg Chard
Phosphorus 241mg 33mg Liver
Potassium 150mg 549mg Chard
Sodium 49mg 179mg Liver
Zinc 6.72mg 0.33mg Liver
Copper 0.634mg 0.163mg Liver
Manganese 0.3mg 0.334mg Chard
Selenium 67.5µg 0.9µg Liver
Vitamin A 17997IU 6124IU Liver
Vitamin A RAE 5405µg 306µg Liver
Vitamin E 1.89mg Chard
Vitamin C 23.6mg 18mg Liver
Vitamin B1 0.258mg 0.034mg Liver
Vitamin B2 2.196mg 0.086mg Liver
Vitamin B3 8.435mg 0.36mg Liver
Vitamin B5 4.774mg 0.163mg Liver
Vitamin B6 0.57mg 0.085mg Liver
Folate 163µg 9µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 327.3µg Chard
Tryptophan 0.366mg 0.018mg Liver
Threonine 1.107mg 0.086mg Liver
Isoleucine 1.32mg 0.154mg Liver
Leucine 2.319mg 0.135mg Liver
Lysine 2.007mg 0.103mg Liver
Methionine 0.645mg 0.02mg Liver
Phenylalanine 1.274mg 0.114mg Liver
Valine 1.607mg 0.114mg Liver
Histidine 0.708mg 0.038mg Liver
Cholesterol 355mg 0mg Chard
Saturated Fat 1.41g 0.012g Chard
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.016g Liver
Polyunsaturated fat 1.05g 0.028g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
397%
Liver
113%
Chard
Minerals Daily Need Coverage Score
161%
Liver
36%
Chard

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 130mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Chard
Chard is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 1.398g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.