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  6. Chard raw vs. Liver

Chard raw vs. Liver — In-Depth Nutrition Comparison

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How are chard raw and liver different?

  • Liver is higher than chard raw in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, protein, and copper.
  • Liver covers your daily need for vitamin B12 778% more than chard raw.
  • Chard raw has a higher glycemic index (32) than liver (0).

Chard, swiss, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised types were used in this article.

Infographic

Chard raw vs Liver infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Liver
Liver
6
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 +478.6%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +152.7%
Contains more ManganeseManganese +22%
Contains more IronIron +895.6%
Contains more CopperCopper +254.2%
Contains more ZincZinc +1766.7%
Contains more PhosphorusPhosphorus +423.9%
Contains less SodiumSodium -77%
Contains more SeleniumSelenium +7400%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 100% 0% 102% 38% 10% 21% 7.5% 10% 23% 0% 2075% 11%
Liver
Liver
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin CVitamin C +27.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +1666.3%
Contains more Vitamin B1Vitamin B1 +545%
Contains more Vitamin B2Vitamin B2 +2340%
Contains more Vitamin B3Vitamin B3 +2008.8%
Contains more Vitamin B5Vitamin B5 +2675.6%
Contains more Vitamin B6Vitamin B6 +475.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1064.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chard raw Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin K 830µg 692%
Vitamin A 306µg 5405µg 567%
Iron 1.8mg 17.92mg 202%
Vitamin B2 0.09mg 2.196mg 162%
Selenium 0.9µg 67.5µg 121%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.172mg 4.774mg 92%
Zinc 0.36mg 6.72mg 58%
Copper 0.179mg 0.634mg 51%
Vitamin B3 0.4mg 8.435mg 50%
Protein 1.8g 26.02g 48%
Folate 14µg 163µg 37%
Vitamin B6 0.099mg 0.57mg 36%
Phosphorus 46mg 241mg 28%
Vitamin B1 0.04mg 0.258mg 18%
Magnesium 81mg 14mg 16%
Vitamin E 1.89mg 13%
Calories 19kcal 165kcal 7%
Vitamin C 30mg 23.6mg 7%
Potassium 379mg 150mg 7%
Sodium 213mg 49mg 7%
Polyunsaturated fat 0.07g 1.05g 7%
Fats 0.2g 4.4g 6%
Fiber 1.6g 0g 6%
Saturated fat 0.03g 1.41g 6%
Calcium 51mg 10mg 4%
Manganese 0.366mg 0.3mg 3%
Choline 18mg 3%
Monounsaturated fat 0.04g 0.63g 1%
Protein per 100 calories 9.5g 16g N/A
Calories per 10 g protein 106kcal 63kcal N/A
Weight per 100 calories 526g 61g N/A
Unsaturated / Saturated Fat ratio 3.7 1.2 N/A
Net carbs 2.14g 3.76g N/A
Carbs 3.74g 3.76g 0%
Sugar 1.1g N/A
Tryptophan 0.017mg 0.366mg 0%
Threonine 0.083mg 1.107mg 0%
Isoleucine 0.147mg 1.32mg 0%
Leucine 0.13mg 2.319mg 0%
Lysine 0.099mg 2.007mg 0%
Methionine 0.019mg 0.645mg 0%
Phenylalanine 0.11mg 1.274mg 0%
Valine 0.11mg 1.607mg 0%
Histidine 0.036mg 0.708mg 0%
Omega-3 (DHA) 0g 0.03g N/A
Omega-3 (DPA) 0g 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Liver
Liver
3
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 WaterWater +44.1%
Contains more ProteinProtein +1345.6%
Contains more FatsFats +2100%
~equal in Carbs ~3.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Liver
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
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +1475%
Contains more Poly. FatPolyunsaturated fat +1400%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.