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Liver vs Chard - In-Depth Nutrition Comparison

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How are Liver and Chard different?

  • Liver is richer in Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Copper, and Vitamin B3, while Chard is higher in Vitamin B12.
  • Liver covers your daily need of Vitamin B12 778% more than Chard.
  • Liver contains 75 times more Selenium than Chard. Liver contains 67.5µg of Selenium, while Chard contains 0.9µg.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Chard, swiss, raw types were 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" 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 Phosphorus +423.9%
Contains less Sodium -77%
Contains more Zinc +1766.7%
Contains more Copper +254.2%
Contains more Calcium +410%
Contains more Magnesium +478.6%
Contains more Potassium +152.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Iron +895.6%
Contains more Phosphorus +423.9%
Contains less Sodium -77%
Contains more Zinc +1766.7%
Contains more Copper +254.2%
Contains more Calcium +410%
Contains more Magnesium +478.6%
Contains more Potassium +152.7%

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
8
:
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 Folate +1064.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +27.1%
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 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
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 Folate +1064.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +27.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Chard Opinion
Net carbs 3.76g 2.14g Liver
Protein 26.02g 1.8g Liver
Fats 4.4g 0.2g Liver
Carbs 3.76g 3.74g Liver
Calories 165kcal 19kcal Liver
Starch g g
Fructose g g
Sugar g 1.1g Liver
Fiber 0g 1.6g Chard
Calcium 10mg 51mg Chard
Iron 17.92mg 1.8mg Liver
Magnesium 14mg 81mg Chard
Phosphorus 241mg 46mg Liver
Potassium 150mg 379mg Chard
Sodium 49mg 213mg Liver
Zinc 6.72mg 0.36mg Liver
Copper 0.634mg 0.179mg Liver
Vitamin A 17997IU 6116IU Liver
Vitamin E mg 1.89mg Chard
Vitamin D IU 0IU Chard
Vitamin D µg 0µg Chard
Vitamin C 23.6mg 30mg Chard
Vitamin B1 0.258mg 0.04mg Liver
Vitamin B2 2.196mg 0.09mg Liver
Vitamin B3 8.435mg 0.4mg Liver
Vitamin B5 4.774mg 0.172mg Liver
Vitamin B6 0.57mg 0.099mg Liver
Folate 163µg 14µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K µg 830µg Chard
Tryptophan 0.366mg 0.017mg Liver
Threonine 1.107mg 0.083mg Liver
Isoleucine 1.32mg 0.147mg Liver
Leucine 2.319mg 0.13mg Liver
Lysine 2.007mg 0.099mg Liver
Methionine 0.645mg 0.019mg Liver
Phenylalanine 1.274mg 0.11mg Liver
Valine 1.607mg 0.11mg Liver
Histidine 0.708mg 0.036mg Liver
Cholesterol 355mg 0mg Chard
Trans Fat g 0g Liver
Saturated Fat 1.41g 0.03g Chard
Monounsaturated Fat 0.63g 0.04g Liver
Polyunsaturated fat 1.05g 0.07g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
222
Chard
Mineral Summary Score
150
Liver
36
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 food.
Protein
156%
Liver
11%
Chard
Carbohydrates
4%
Liver
4%
Chard
Fats
20%
Liver
1%
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 - 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 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 - 1.38g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169991/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.