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  6. Liver vs. Chia seeds

Liver vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between liver and chia seeds?

  • Liver is higher in vitamin B12, vitamin A, vitamin B2, and iron, yet chia seeds are higher in fiber, manganese, phosphorus, magnesium, and calcium.
  • Liver's daily need coverage for vitamin B12 is 778% more.
  • The glycemic index of liver is lower.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Seeds, chia seeds, dried types in this article.

Infographic

Liver vs Chia seeds 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
Liver
3
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more IronIron +132.1%
Contains more ZincZinc +46.7%
Contains more SeleniumSelenium +22.3%
Contains more MagnesiumMagnesium +2292.9%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +171.3%
Contains more CopperCopper +45.7%
Contains more PhosphorusPhosphorus +256.8%
Contains less SodiumSodium -67.3%
Contains more ManganeseManganese +807.7%

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
Liver
7
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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 +1375%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1191.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +232.7%
Contains more Vitamin B1Vitamin B1 +140.3%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~8.83mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Chia seeds DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 601%
Vitamin B2 2.196mg 0.17mg 156%
Polyunsaturated fat 1.05g 23.665g 151%
Fiber 0g 34.4g 138%
Iron 17.92mg 7.72mg 128%
Cholesterol 355mg 0mg 118%
Manganese 0.3mg 2.723mg 105%
Vitamin B5 4.774mg 95%
Phosphorus 241mg 860mg 88%
Magnesium 14mg 335mg 76%
Calcium 10mg 631mg 62%
Vitamin B6 0.57mg 44%
Fats 4.4g 30.74g 41%
Copper 0.634mg 0.924mg 32%
Vitamin B1 0.258mg 0.62mg 30%
Folate 163µg 49µg 29%
Vitamin C 23.6mg 1.6mg 24%
Selenium 67.5µg 55.2µg 22%
Protein 26.02g 16.54g 19%
Zinc 6.72mg 4.58mg 19%
Calories 165kcal 486kcal 16%
Carbs 3.76g 42.12g 13%
Saturated fat 1.41g 3.33g 9%
Potassium 150mg 407mg 8%
Monounsaturated fat 0.63g 2.309g 4%
Vitamin E 0.5mg 3%
Vitamin B3 8.435mg 8.83mg 2%
Sodium 49mg 16mg 1%
Net carbs 3.76g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.366mg 0.436mg 0%
Threonine 1.107mg 0.709mg 0%
Isoleucine 1.32mg 0.801mg 0%
Leucine 2.319mg 1.371mg 0%
Lysine 2.007mg 0.97mg 0%
Methionine 0.645mg 0.588mg 0%
Phenylalanine 1.274mg 1.016mg 0%
Valine 1.607mg 0.95mg 0%
Histidine 0.708mg 0.531mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.04g N/A
Omega-6 - Linoleic acid 5.835g 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
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 ProteinProtein +57.3%
Contains more WaterWater +1009%
Contains more FatsFats +598.6%
Contains more CarbsCarbs +1020.2%
Contains more OtherOther +220%

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
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 less Sat. FatSaturated fat -57.7%
Contains more Mono. FatMonounsaturated fat +266.5%
Contains more Poly. FatPolyunsaturated fat +2153.8%

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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. 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.