Liver vs. Luncheon meat — In-Depth Nutrition Comparison
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A recap on differences between Liver and Luncheon meat
- Luncheon meat has less Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Copper, Selenium, Zinc, and Folate.
- Liver covers your daily Vitamin B12 needs 740% more than Luncheon meat.
- Luncheon meat has less Cholesterol.
Food varieties used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and USDA Commodity, luncheon meat, canned.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+100%
Contains
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Iron
+1747.4%
Contains
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Phosphorus
+41.8%
Contains
less
Sodium
-94%
Contains
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Zinc
+212.6%
Contains
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Copper
+2013.3%
Contains
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Manganese
+710.8%
Contains
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Selenium
+76.2%
Contains
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Magnesium
+28.6%
Contains
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Potassium
+100%
Contains
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Calcium
+100%
Contains
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Iron
+1747.4%
Contains
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Phosphorus
+41.8%
Contains
less
Sodium
-94%
Contains
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Zinc
+212.6%
Contains
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Copper
+2013.3%
Contains
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Manganese
+710.8%
Contains
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Selenium
+76.2%
Contains
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Magnesium
+28.6%
Contains
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Potassium
+100%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+101.6%
Contains
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Vitamin B2
+931%
Contains
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Vitamin B3
+61.4%
Contains
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Vitamin B5
+678.8%
Contains
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Vitamin B6
+109.6%
Contains
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Folate
+∞%
Contains
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Vitamin B12
+1929.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+101.6%
Contains
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Vitamin B2
+931%
Contains
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Vitamin B3
+61.4%
Contains
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Vitamin B5
+678.8%
Contains
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Vitamin B6
+109.6%
Contains
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Folate
+∞%
Contains
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Vitamin B12
+1929.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+48.7%
Contains
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Carbs
+261.5%
Contains
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Fats
+190.2%
Contains
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Other
+88%
Equal in Water - 65.87
Protein:
26.02 g
Fats:
4.4 g
Carbs:
3.76 g
Water:
64.32 g
Other:
1.5 g
Protein:
17.5 g
Fats:
12.77 g
Carbs:
1.04 g
Water:
65.87 g
Other:
2.82 g
Contains
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Protein
+48.7%
Contains
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Carbs
+261.5%
Contains
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Fats
+190.2%
Contains
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Other
+88%
Equal in Water - 65.87
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-64.2%
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Monounsaturated Fat
+802.4%
Contains
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Polyunsaturated fat
+49%
Saturated Fat:
1.41 g
Monounsaturated Fat:
0.63 g
Polyunsaturated fat:
1.05 g
Saturated Fat:
3.944 g
Monounsaturated Fat:
5.685 g
Polyunsaturated fat:
1.565 g
Contains
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Saturated Fat
-64.2%
Contains
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Monounsaturated Fat
+802.4%
Contains
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Polyunsaturated fat
+49%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.76g | 1.04g |
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| Protein | 26.02g | 17.5g |
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| Fats | 4.4g | 12.77g |
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| Carbs | 3.76g | 1.04g |
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| Calories | 165kcal | 189kcal |
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| Calcium | 10mg | 5mg |
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| Iron | 17.92mg | 0.97mg |
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| Magnesium | 14mg | 18mg |
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| Phosphorus | 241mg | 170mg |
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| Potassium | 150mg | 300mg |
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| Sodium | 49mg | 820mg |
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| Zinc | 6.72mg | 2.15mg |
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| Copper | 0.634mg | 0.03mg |
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| Manganese | 0.3mg | 0.037mg |
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| Selenium | 67.5µg | 38.3µg |
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| Vitamin A | 17997IU | 0IU |
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| Vitamin A RAE | 5405µg | 0µg |
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| Vitamin E | 0.16mg |
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| Vitamin C | 23.6mg | 0mg |
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| Vitamin B1 | 0.258mg | 0.128mg |
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| Vitamin B2 | 2.196mg | 0.213mg |
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| Vitamin B3 | 8.435mg | 5.225mg |
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| Vitamin B5 | 4.774mg | 0.613mg |
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| Vitamin B6 | 0.57mg | 0.272mg |
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| Folate | 163µg | 0µg |
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| Vitamin B12 | 18.67µg | 0.92µg |
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| Tryptophan | 0.366mg |
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| Threonine | 1.107mg |
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| Isoleucine | 1.32mg |
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| Leucine | 2.319mg |
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| Lysine | 2.007mg |
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| Methionine | 0.645mg |
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| Phenylalanine | 1.274mg |
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| Valine | 1.607mg |
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| Histidine | 0.708mg |
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| Cholesterol | 355mg | 78mg |
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| Saturated Fat | 1.41g | 3.944g |
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| Omega-3 - DHA | 0.03g | 0g |
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| Omega-3 - DPA | 0.04g | 0g |
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| Monounsaturated Fat | 0.63g | 5.685g |
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| Polyunsaturated fat | 1.05g | 1.565g |
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| Omega-6 - Eicosadienoic acid | 0.055g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
397%
33%
Minerals Daily Need Coverage Score
161%
54%
Comparison summary
Which food is lower in Cholesterol?
Luncheon meat is lower in Cholesterol (difference - 277mg)
Which food is lower in glycemic index?
Luncheon meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Luncheon meat is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver contains less Sodium (difference - 771mg)
Which food is lower in Saturated Fat?
Liver is lower in Saturated Fat (difference - 2.534g)
Which food is richer in minerals?
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver is relatively richer in vitamins