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Seed vs Liver - In-Depth Nutrition Comparison

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What are the differences between Seed and Liver?

  • Seed is higher in Manganese, Phosphorus, Magnesium, Calcium, and Copper, yet Liver is higher in Vitamin B12, Vitamin B2, Fiber, and Iron.
  • Liver's daily need coverage for Vitamin B12 is 778% more.
  • Seed has 63 times more Calcium than Liver. While Seed has 631mg of Calcium, Liver has only 10mg.

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

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Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
2
Liver
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%
Contains more Iron +132.1%
Contains more Zinc +46.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 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%
Contains more Iron +132.1%
Contains more Zinc +46.7%

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
Seed
3
:
7
Liver
Contains more Vitamin B1 +140.3%
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%
Equal in Vitamin B3 - 8.435
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%
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%
Contains more Vitamin B1 +140.3%
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%
Equal in Vitamin B3 - 8.435

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
35
Seed
397
Liver
Mineral Summary Score
195
Seed
150
Liver

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
99%
Seed
156%
Liver
Carbohydrates
42%
Seed
4%
Liver
Fats
142%
Seed
20%
Liver

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