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Liver vs. White chocolate — In-Depth Nutrition Comparison

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How are liver and white chocolate different?

  • Liver is higher than white chocolate in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, and zinc.
  • Liver covers your daily need for vitamin B12, 755% more than white chocolate.
  • Liver contains 600 times more vitamin A than white chocolate. Liver contains 17997IU of vitamin A, while white chocolate contains 30IU.
  • White chocolate is lower in cholesterol.
  • White chocolate has a higher glycemic index (41) than liver (0).

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Candies, white chocolate types were used in this article.

Infographic

Liver vs White chocolate 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
8
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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +7366.7%
Contains more CopperCopper +956.7%
Contains more ZincZinc +808.1%
Contains more PhosphorusPhosphorus +36.9%
Contains less SodiumSodium -45.6%
Contains more ManganeseManganese +3650%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +1890%
Contains more PotassiumPotassium +90.7%

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
9
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +4620%
Contains more Vitamin AVitamin A +59955.6%
Contains more Vitamin B1Vitamin B1 +309.5%
Contains more Vitamin B2Vitamin B2 +678.7%
Contains more Vitamin B3Vitamin B3 +1032.2%
Contains more Vitamin B5Vitamin B5 +685.2%
Contains more Vitamin B6Vitamin B6 +917.9%
Contains more Vitamin B12Vitamin B12 +3233.9%
Contains more FolateFolate +2228.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver White chocolate DV% diff.
Vitamin B12 18.67µg 0.56µg 755%
Vitamin A 5405µg 9µg 600%
Iron 17.92mg 0.24mg 221%
Vitamin B2 2.196mg 0.282mg 147%
Selenium 67.5µg 4.5µg 115%
Cholesterol 355mg 21mg 111%
Vitamin B5 4.774mg 0.608mg 83%
Saturated fat 1.41g 19.412g 82%
Copper 0.634mg 0.06mg 64%
Zinc 6.72mg 0.74mg 54%
Vitamin B3 8.435mg 0.745mg 48%
Fats 4.4g 32.09g 43%
Vitamin B6 0.57mg 0.056mg 40%
Protein 26.02g 5.87g 40%
Folate 163µg 7µg 39%
Vitamin C 23.6mg 0.5mg 26%
Monounsaturated fat 0.63g 9.097g 21%
Calories 165kcal 539kcal 19%
Calcium 10mg 199mg 19%
Carbs 3.76g 59.24g 18%
Vitamin B1 0.258mg 0.063mg 16%
Manganese 0.3mg 0.008mg 13%
Phosphorus 241mg 176mg 9%
Vitamin K 9.1µg 8%
Vitamin E 0.96mg 6%
Choline 29.5mg 5%
Potassium 150mg 286mg 4%
Sodium 49mg 90mg 2%
Fiber 0g 0.2g 1%
Net carbs 3.76g 59.04g N/A
Magnesium 14mg 12mg 0%
Sugar 59g N/A
Polyunsaturated fat 1.05g 1.013g 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 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +343.3%
Contains more WaterWater +4847.7%
Contains more FatsFats +629.3%
Contains more CarbsCarbs +1475.5%
~equal in Other ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +1344%
~equal in Polyunsaturated fat ~1.013g

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.