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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.

Infographic

Liver vs Seed infographic
Infographic link

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

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
7
:
3
Seed
Contains more Vitamin A +33227.8%
Contains more Vitamin C +1375%
Contains more Vitamin B2 +1191.8%
Contains more Folate +232.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +140.3%
Equal in Vitamin B3 - 8.83
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +33227.8%
Contains more Vitamin C +1375%
Contains more Vitamin B2 +1191.8%
Contains more Folate +232.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +140.3%
Equal in Vitamin B3 - 8.83

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Seed
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
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

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 355mg)
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.

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.