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  6. Liver vs. Chocolate

Liver vs. Chocolate — In-Depth Nutrition Comparison

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Summary of differences between liver and chocolate

  • Liver has more vitamin B12, vitamin A, vitamin B2, iron, selenium, vitamin B5, and protein, while chocolate has more manganese.
  • Liver covers your daily need for vitamin B12 768% more than chocolate.
  • Liver contains 2703 times more vitamin A than chocolate. While liver contains 5405µg of vitamin A, chocolate contains only 2µg.
  • The amount of cholesterol in chocolate is lower.
  • Liver has a lower glycemic index. The glycemic index of liver is 0, while the glycemic index of chocolate is 23.

These are the specific foods used in this comparison Pork, fresh, variety meats, and by-products, liver, cooked, braised and Chocolate, dark, 45- 59% cacao solids.

Infographic

Liver vs Chocolate infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Liver
Liver
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more IronIron +123.4%
Contains more ZincZinc +234.3%
Contains more PhosphorusPhosphorus +17%
Contains more SeleniumSelenium +2150%
Contains more MagnesiumMagnesium +942.9%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +272.7%
Contains more CopperCopper +62.1%
Contains less SodiumSodium -51%
Contains more ManganeseManganese +373%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Liver
Liver
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B1Vitamin B1 +932%
Contains more Vitamin B2Vitamin B2 +4292%
Contains more Vitamin B3Vitamin B3 +1063.4%
Contains more Vitamin B5Vitamin B5 +1507.4%
Contains more Vitamin B6Vitamin B6 +1257.1%
Contains more Vitamin B12Vitamin B12 +8017.4%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Liver Chocolate DV% diff.
Vitamin B12 18.67µg 0.23µg 768%
Vitamin A 5405µg 2µg 600%
Vitamin B2 2.196mg 0.05mg 165%
Iron 17.92mg 8.02mg 124%
Selenium 67.5µg 3µg 117%
Cholesterol 355mg 8mg 116%
Vitamin B5 4.774mg 0.297mg 90%
Saturated fat 1.41g 18.519g 78%
Manganese 0.3mg 1.419mg 49%
Vitamin B3 8.435mg 0.725mg 48%
Copper 0.634mg 1.028mg 44%
Zinc 6.72mg 2.01mg 43%
Protein 26.02g 4.88g 42%
Fats 4.4g 31.28g 41%
Vitamin B6 0.57mg 0.042mg 41%
Folate 163µg 41%
Magnesium 14mg 146mg 31%
Fiber 0g 7g 28%
Vitamin C 23.6mg 26%
Monounsaturated fat 0.63g 9.54g 22%
Calories 165kcal 546kcal 19%
Carbs 3.76g 61.17g 19%
Vitamin B1 0.258mg 0.025mg 19%
Potassium 150mg 559mg 12%
Caffeine 43mg 11%
Vitamin K 8.1µg 7%
Omega-6 (Linoleic acid) 0.947g 6%
Calcium 10mg 56mg 5%
Phosphorus 241mg 206mg 5%
Omega-3 (ALA) 0.085g 5%
Vitamin E 0.54mg 4%
Sodium 49mg 24mg 1%
Protein per 100 calories 16g 0.89g N/A
Calories per 10 g protein 63kcal 1119kcal N/A
Weight per 100 calories 61g 18g N/A
Unsaturated / Saturated Fat ratio 1.2 0.57 N/A
Net carbs 3.76g 54.17g N/A
Sugar 47.9g N/A
Trans fat 0.112g N/A
Polyunsaturated fat 1.05g 1.092g 0%
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 (EPA) 0g 0.001g N/A
Omega-3 (DHA) 0.03g 0g N/A
Omega-3 (DPA) 0.04g 0g N/A
Omega-6 (Eicosadienoic acid) 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +433.2%
Contains more WaterWater +6530.9%
Contains more FatsFats +610.9%
Contains more CarbsCarbs +1526.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +1414.3%
~equal in Polyunsaturated fat ~1.092g

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.