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Liver vs Seed - In-Depth Nutrition Comparison

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What are the differences between Liver and Seed?

  • Liver is higher in Vitamin B2, and Iron, yet Seed is higher in Vitamin B12, Fiber, Manganese, Phosphorus, Magnesium, Calcium, and Copper.
  • Liver's daily need coverage for Vitamin B12 is 778% more.
  • Liver has 13 times more Vitamin B2 than Seed. While Liver has 2.196mg of Vitamin B2, Seed has only 0.17mg.

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

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Liver vs Seed 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
2
:
6
Seed
Contains more Iron +132.1%
Contains more Zinc +46.7%
Contains more Calcium +6210%
Contains more Potassium +171.3%
Contains more Magnesium +2292.9%
Contains more Copper +45.7%
Contains more Phosphorus +256.8%
Contains less Sodium -67.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Iron +132.1%
Contains more Zinc +46.7%
Contains more Calcium +6210%
Contains more Potassium +171.3%
Contains more Magnesium +2292.9%
Contains more Copper +45.7%
Contains more Phosphorus +256.8%
Contains less Sodium -67.3%

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
:
3
Seed
Contains more Vitamin C +1375%
Contains more Vitamin A +33227.8%
Contains more Vitamin B2 +1191.8%
Contains more Vitamin B12 +∞%
Contains more Folate +232.7%
Contains more Vitamin B1 +140.3%
Equal in Vitamin B3 - 8.83
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin C +1375%
Contains more Vitamin A +33227.8%
Contains more Vitamin B2 +1191.8%
Contains more Vitamin B12 +∞%
Contains more Folate +232.7%
Contains more Vitamin B1 +140.3%
Equal in Vitamin B3 - 8.83

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
35
Seed
Mineral Summary Score
150
Liver
195
Seed

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
99%
Seed
Carbohydrates
4%
Liver
42%
Seed
Fats
20%
Liver
142%
Seed

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 Seed
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Seed
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 is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 33mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 1.92g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Liver Seed Opinion
Calories 165 486 Seed
Protein 26.02 16.54 Liver
Fats 4.4 30.74 Seed
Vitamin C 23.6 1.6 Liver
Carbs 3.76 42.12 Seed
Cholesterol 355 0 Seed
Vitamin D
Iron 17.92 7.72 Liver
Calcium 10 631 Seed
Potassium 150 407 Seed
Magnesium 14 335 Seed
Sugar
Fiber 0 34.4 Seed
Copper 0.634 0.924 Seed
Zinc 6.72 4.58 Liver
Starch
Phosphorus 241 860 Seed
Sodium 49 16 Seed
Vitamin A 17997 54 Liver
Vitamin E 0.5 Seed
Vitamin D
Vitamin B1 0.258 0.62 Seed
Vitamin B2 2.196 0.17 Liver
Vitamin B3 8.435 8.83 Seed
Vitamin B5 4.774 Liver
Vitamin B6 0.57 Liver
Vitamin B12 18.67 0 Liver
Vitamin K
Folate 163 49 Liver
Trans Fat 0.14 Liver
Saturated Fat 1.41 3.33 Liver
Monounsaturated Fat 0.63 2.309 Seed
Polyunsaturated fat 1.05 23.665 Seed
Tryptophan 0.366 0.436 Seed
Threonine 1.107 0.709 Liver
Isoleucine 1.32 0.801 Liver
Leucine 2.319 1.371 Liver
Lysine 2.007 0.97 Liver
Methionine 0.645 0.588 Liver
Phenylalanine 1.274 1.016 Liver
Valine 1.607 0.95 Liver
Histidine 0.708 0.531 Liver
Fructose

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. Seed - 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.