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  6. Chia seeds vs. Liver

Chia seeds vs. Liver — In-Depth Nutrition Comparison

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What are the differences between chia seeds and liver?

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

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

Infographic

Chia seeds vs Liver 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains more IronIron +132.1%
Contains more ZincZinc +46.7%
Contains more SeleniumSelenium +22.3%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +140.3%
Contains more Vitamin CVitamin C +1375%
Contains more Vitamin B2Vitamin B2 +1191.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +232.7%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~8.435mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
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
Contains more Mono. FatMonounsaturated fat +266.5%
Contains more Poly. FatPolyunsaturated fat +2153.8%
Contains less Sat. FatSaturated fat -57.7%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.