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  6. Liver vs. Chard raw

Liver vs. Chard raw — In-Depth Nutrition Comparison

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How are liver and chard raw 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).

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

Infographic

Liver vs Chard raw 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%
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%
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%
Contains more MagnesiumMagnesium +478.6%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +152.7%
Contains more ManganeseManganese +22%

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
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%
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%
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%
Contains more Vitamin CVitamin C +27.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Liver Chard raw DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin K 830µg 692%
Vitamin A 5405µg 306µg 567%
Iron 17.92mg 1.8mg 202%
Vitamin B2 2.196mg 0.09mg 162%
Selenium 67.5µg 0.9µg 121%
Cholesterol 355mg 0mg 118%
Vitamin B5 4.774mg 0.172mg 92%
Zinc 6.72mg 0.36mg 58%
Copper 0.634mg 0.179mg 51%
Vitamin B3 8.435mg 0.4mg 50%
Protein 26.02g 1.8g 48%
Folate 163µg 14µg 37%
Vitamin B6 0.57mg 0.099mg 36%
Phosphorus 241mg 46mg 28%
Vitamin B1 0.258mg 0.04mg 18%
Magnesium 14mg 81mg 16%
Vitamin E 1.89mg 13%
Calories 165kcal 19kcal 7%
Vitamin C 23.6mg 30mg 7%
Potassium 150mg 379mg 7%
Sodium 49mg 213mg 7%
Polyunsaturated fat 1.05g 0.07g 7%
Fats 4.4g 0.2g 6%
Fiber 0g 1.6g 6%
Saturated fat 1.41g 0.03g 6%
Calcium 10mg 51mg 4%
Manganese 0.3mg 0.366mg 3%
Choline 18mg 3%
Monounsaturated fat 0.63g 0.04g 1%
Protein per 100 calories 16g 9.5g N/A
Calories per 10 g protein 63kcal 106kcal N/A
Weight per 100 calories 61g 526g N/A
Unsaturated / Saturated Fat ratio 1.2 3.7 N/A
Net carbs 3.76g 2.14g N/A
Carbs 3.76g 3.74g 0%
Sugar 1.1g N/A
Tryptophan 0.366mg 0.017mg 0%
Threonine 1.107mg 0.083mg 0%
Isoleucine 1.32mg 0.147mg 0%
Leucine 2.319mg 0.13mg 0%
Lysine 2.007mg 0.099mg 0%
Methionine 0.645mg 0.019mg 0%
Phenylalanine 1.274mg 0.11mg 0%
Valine 1.607mg 0.11mg 0%
Histidine 0.708mg 0.036mg 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
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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1345.6%
Contains more FatsFats +2100%
Contains more WaterWater +44.1%
~equal in Carbs ~3.74g

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

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