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Liver vs Chard - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
5
:
3
Chard
Contains more Iron +895.6%
Contains more Copper +254.2%
Contains more Zinc +1766.7%
Contains more Phosphorus +423.9%
Contains less Sodium -77%
Contains more Calcium +410%
Contains more Potassium +152.7%
Contains more Magnesium +478.6%
Contains more Iron +895.6%
Contains more Copper +254.2%
Contains more Zinc +1766.7%
Contains more Phosphorus +423.9%
Contains less Sodium -77%
Contains more Calcium +410%
Contains more Potassium +152.7%
Contains more Magnesium +478.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
7
:
4
Chard
Contains more Vitamin A +194.3%
Contains more Vitamin B1 +545%
Contains more Vitamin B2 +2340%
Contains more Vitamin B3 +2008.8%
Contains more Vitamin B5 +2675.6%
Contains more Vitamin B6 +475.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +27.1%
Contains more Vitamin A +194.3%
Contains more Vitamin B1 +545%
Contains more Vitamin B2 +2340%
Contains more Vitamin B3 +2008.8%
Contains more Vitamin B5 +2675.6%
Contains more Vitamin B6 +475.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +27.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
244
Liver
309
Chard
Mineral Summary Score
79
Liver
27
Chard

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
156%
Liver
11%
Chard
Carbohydrates
4%
Liver
4%
Chard
Fats
20%
Liver
1%
Chard

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Chard
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Liver Chard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Liver
Liver contains less Sugars (difference - 1.1g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 164mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 32)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.1)
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 - 1.38g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Liver Chard Opinion
Calories 165 19 Liver
Protein 26.02 1.8 Liver
Fats 4.4 0.2 Liver
Vitamin C 23.6 30 Chard
Carbs 3.76 3.74 Liver
Cholesterol 355 0 Chard
Vitamin D 0 Chard
Iron 17.92 1.8 Liver
Calcium 10 51 Chard
Potassium 150 379 Chard
Magnesium 14 81 Chard
Sugars 1.1 Chard
Fiber 0 1.6 Chard
Copper 0.634 0.179 Liver
Zinc 6.72 0.36 Liver
Starch
Phosphorus 241 46 Liver
Sodium 49 213 Liver
Vitamin A 17997 6116 Liver
Vitamin E 1.89 Chard
Vitamin D 0 Chard
Vitamin B1 0.258 0.04 Liver
Vitamin B2 2.196 0.09 Liver
Vitamin B3 8.435 0.4 Liver
Vitamin B5 4.774 0.172 Liver
Vitamin B6 0.57 0.099 Liver
Vitamin B12 18.67 0 Liver
Vitamin K 830 Chard
Folic acid (B9) 0 0
Trans Fat 0 Liver
Saturated Fat 1.41 0.03 Chard
Monounsaturated Fat 0.63 0.04 Liver
Polyunsaturated fat 1.05 0.07 Liver
Tryptophan 0.366 0.017 Liver
Threonine 1.107 0.083 Liver
Isoleucine 1.32 0.147 Liver
Leucine 2.319 0.13 Liver
Lysine 2.007 0.099 Liver
Methionine 0.645 0.019 Liver
Phenylalanine 1.274 0.11 Liver
Valine 1.607 0.11 Liver
Histidine 0.708 0.036 Liver
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.