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Liver vs. Chard — In-Depth Nutrition Comparison

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How are liver and chard different?

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, protein, and copper than chard.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Liver has a lower glycemic index (0) than chard (32).

Pork, fresh, variety meats, and by-products, liver, cooked, braised and Chard, swiss, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Liver vs Chard 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.
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%
Chard
Chard
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more IronIron +692.9%
Contains more CopperCopper +289%
Contains more ZincZinc +1936.4%
Contains more PhosphorusPhosphorus +630.3%
Contains less SodiumSodium -72.6%
Contains more SeleniumSelenium +7400%
Contains more MagnesiumMagnesium +514.3%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +266%
Contains more ManganeseManganese +11.3%

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.
Liver
Liver
9
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%
Chard
Chard
2
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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin CVitamin C +31.1%
Contains more Vitamin AVitamin A +1666.3%
Contains more Vitamin B1Vitamin B1 +658.8%
Contains more Vitamin B2Vitamin B2 +2453.5%
Contains more Vitamin B3Vitamin B3 +2243.1%
Contains more Vitamin B5Vitamin B5 +2828.8%
Contains more Vitamin B6Vitamin B6 +570.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1711.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Chard DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 306µg 567%
Vitamin K 327.3µg 273%
Iron 17.92mg 2.26mg 196%
Vitamin B2 2.196mg 0.086mg 162%
Selenium 67.5µg 0.9µg 121%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.163mg 92%
Zinc 6.72mg 0.33mg 58%
Copper 0.634mg 0.163mg 52%
Vitamin B3 8.435mg 0.36mg 50%
Protein 26.02g 1.88g 48%
Folate 163µg 9µg 39%
Vitamin B6 0.57mg 0.085mg 37%
Phosphorus 241mg 33mg 30%
Vitamin B1 0.258mg 0.034mg 19%
Magnesium 14mg 86mg 17%
Vitamin E 1.89mg 13%
Potassium 150mg 549mg 12%
Fiber 0g 2.1g 8%
Calories 165kcal 20kcal 7%
Fats 4.4g 0.08g 7%
Polyunsaturated fat 1.05g 0.028g 7%
Vitamin C 23.6mg 18mg 6%
Sodium 49mg 179mg 6%
Saturated fat 1.41g 0.012g 6%
Calcium 10mg 58mg 5%
Choline 28.7mg 5%
Monounsaturated fat 0.63g 0.016g 2%
Manganese 0.3mg 0.334mg 1%
Protein per 100 calories 16g 9.4g N/A
Calories per 10 g protein 63kcal 106kcal N/A
Weight per 100 calories 61g 500g N/A
Unsaturated / Saturated Fat ratio 1.2 3.7 N/A
Net carbs 3.76g 2.03g N/A
Carbs 3.76g 4.13g 0%
Sugar 1.1g N/A
Tryptophan 0.366mg 0.018mg 0%
Threonine 1.107mg 0.086mg 0%
Isoleucine 1.32mg 0.154mg 0%
Leucine 2.319mg 0.135mg 0%
Lysine 2.007mg 0.103mg 0%
Methionine 0.645mg 0.02mg 0%
Phenylalanine 1.274mg 0.114mg 0%
Valine 1.607mg 0.114mg 0%
Histidine 0.708mg 0.038mg 0%
Omega-3 (DHA) 0.03g 0g N/A
Omega-3 (DPA) 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +1284%
Contains more FatsFats +5400%
Contains more WaterWater +44%
~equal in Carbs ~4.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +3837.5%
Contains more Poly. FatPolyunsaturated fat +3650%
Contains less Sat. FatSaturated fat -99.1%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.