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Chia seeds vs. Liver — In-Depth Nutrition Comparison

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What are the differences between Chia seeds and Liver?

  • Chia seeds is higher in Fiber, Manganese, Phosphorus, Magnesium, Calcium, and Copper, yet Liver is higher in Vitamin B12, Vitamin B2, and Iron.
  • Liver's daily need coverage for Vitamin B12 is 778% more.

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
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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.
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
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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +140.3%
Contains more Vitamin CVitamin C +1375%
Contains more Vitamin AVitamin A +33227.8%
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Liver
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Liver Opinion
Calories 486kcal 165kcal Chia seeds
Protein 16.54g 26.02g Liver
Fats 30.74g 4.4g Chia seeds
Vitamin C 1.6mg 23.6mg Liver
Net carbs 7.72g 3.76g Chia seeds
Carbs 42.12g 3.76g Chia seeds
Cholesterol 0mg 355mg Chia seeds
Magnesium 335mg 14mg Chia seeds
Calcium 631mg 10mg Chia seeds
Potassium 407mg 150mg Chia seeds
Iron 7.72mg 17.92mg Liver
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.634mg Chia seeds
Zinc 4.58mg 6.72mg Liver
Phosphorus 860mg 241mg Chia seeds
Sodium 16mg 49mg Chia seeds
Vitamin A 54IU 17997IU Liver
Vitamin A RAE 5405µg Liver
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.3mg Chia seeds
Selenium 55.2µg 67.5µg Liver
Vitamin B1 0.62mg 0.258mg Chia seeds
Vitamin B2 0.17mg 2.196mg Liver
Vitamin B3 8.83mg 8.435mg Chia seeds
Vitamin B5 4.774mg Liver
Vitamin B6 0.57mg Liver
Vitamin B12 0µg 18.67µg Liver
Folate 49µg 163µg Liver
Trans Fat 0.14g Liver
Saturated Fat 3.33g 1.41g Liver
Monounsaturated Fat 2.309g 0.63g Chia seeds
Polyunsaturated fat 23.665g 1.05g Chia seeds
Tryptophan 0.436mg 0.366mg Chia seeds
Threonine 0.709mg 1.107mg Liver
Isoleucine 0.801mg 1.32mg Liver
Leucine 1.371mg 2.319mg Liver
Lysine 0.97mg 2.007mg Liver
Methionine 0.588mg 0.645mg Liver
Phenylalanine 1.016mg 1.274mg Liver
Valine 0.95mg 1.607mg Liver
Histidine 0.531mg 0.708mg Liver
Omega-3 - DHA 0.03g Liver
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.04g Liver
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
366%
Liver
Minerals Daily Need Coverage Score
221%
Chia seeds
161%
Liver

Comparison summary

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 is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 33mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.3)
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

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.