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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.

Infographic

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 Magnesium +2292.9%
Contains more Phosphorus +256.8%
Contains more Potassium +171.3%
Contains less Sodium -67.3%
Contains more Copper +45.7%
Contains more Iron +132.1%
Contains more Zinc +46.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
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%
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 A +33227.8%
Contains more Vitamin C +1375%
Contains more Vitamin B2 +1191.8%
Contains more Folate +232.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 8.435
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%
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%
Contains more Vitamin B1 +140.3%
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 +∞%
Equal in Vitamin B3 - 8.435

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 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 Seed Liver Opinion
Net carbs 7.72g 3.76g Seed
Protein 16.54g 26.02g Liver
Fats 30.74g 4.4g Seed
Carbs 42.12g 3.76g Seed
Calories 486kcal 165kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber 34.4g 0g Seed
Calcium 631mg 10mg Seed
Iron 7.72mg 17.92mg Liver
Magnesium 335mg 14mg Seed
Phosphorus 860mg 241mg Seed
Potassium 407mg 150mg Seed
Sodium 16mg 49mg Seed
Zinc 4.58mg 6.72mg Liver
Copper 0.924mg 0.634mg Seed
Vitamin A 54IU 17997IU Liver
Vitamin E 0.5mg mg Seed
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 1.6mg 23.6mg Liver
Vitamin B1 0.62mg 0.258mg Seed
Vitamin B2 0.17mg 2.196mg Liver
Vitamin B3 8.83mg 8.435mg Seed
Vitamin B5 mg 4.774mg Liver
Vitamin B6 mg 0.57mg Liver
Folate 49µg 163µg Liver
Vitamin B12 0µg 18.67µg Liver
Vitamin K µg µg
Tryptophan 0.436mg 0.366mg Seed
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
Cholesterol 0mg 355mg Seed
Trans Fat 0.14g g Liver
Saturated Fat 3.33g 1.41g Liver
Monounsaturated Fat 2.309g 0.63g Seed
Polyunsaturated fat 23.665g 1.05g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Liver
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
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

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. 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.