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Pork leg vs. Chicken liver — In-Depth Nutrition Comparison

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A recap on differences between Pork leg and Chicken liver

  • Pork leg is higher in Vitamin B1, yet Chicken liver is higher in Vitamin B12, Vitamin A RAE, Folate, Vitamin B2, Vitamin B5, Iron, Copper, and Selenium.
  • Chicken liver covers your daily Vitamin B12 needs 665% more than Pork leg.
  • Pork leg contains 2 times more Vitamin B1 than Chicken liver. While Pork leg contains 0.736mg of Vitamin B1, Chicken liver contains only 0.305mg.
  • The amount of Cholesterol in Pork leg is lower.

Food varieties used in this article are Pork, fresh, leg (ham), whole, separable lean and fat, raw and Chicken, liver, all classes, raw.

Infographic

Pork leg vs Chicken liver infographic
Infographic link

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 more Potassium +37%
Contains less Sodium -33.8%
Contains more Calcium +60%
Contains more Iron +957.6%
Contains more Phosphorus +49.2%
Contains more Zinc +38.3%
Contains more Copper +656.9%
Contains more Manganese +1008.7%
Contains more Selenium +85.7%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 338% 14% 128% 21% 10% 73% 164% 34% 298%
Contains more Potassium +37%
Contains less Sodium -33.8%
Contains more Calcium +60%
Contains more Iron +957.6%
Contains more Phosphorus +49.2%
Contains more Zinc +38.3%
Contains more Copper +656.9%
Contains more Manganese +1008.7%
Contains more Selenium +85.7%
Equal in Magnesium - 19

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 more Vitamin D +∞%
Contains more Vitamin B1 +141.3%
Contains more Vitamin A +158157.1%
Contains more Vitamin C +2457.1%
Contains more Vitamin B2 +789%
Contains more Vitamin B3 +112.7%
Contains more Vitamin B5 +809.9%
Contains more Vitamin B6 +112.7%
Contains more Folate +8300%
Contains more Vitamin B12 +2531.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 15% 3% 185% 47% 86% 42% 93% 6% 79% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 665% 14% 0% 60% 77% 411% 183% 374% 197% 441% 2073% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +141.3%
Contains more Vitamin A +158157.1%
Contains more Vitamin C +2457.1%
Contains more Vitamin B2 +789%
Contains more Vitamin B3 +112.7%
Contains more Vitamin B5 +809.9%
Contains more Vitamin B6 +112.7%
Contains more Folate +8300%
Contains more Vitamin B12 +2531.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +290.7%
Contains more Other +16%
Contains more Carbs +∞%
Contains more Water +22.4%
Equal in Protein - 16.92
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more Fats +290.7%
Contains more Other +16%
Contains more Carbs +∞%
Contains more Water +22.4%
Equal in Protein - 16.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +570.9%
Contains more Polyunsaturated fat +53.9%
Contains less Saturated Fat -76.1%
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
38% 30% 32%
Saturated Fat: 1.563 g
Monounsaturated Fat: 1.249 g
Polyunsaturated fat: 1.306 g
Contains more Monounsaturated Fat +570.9%
Contains more Polyunsaturated fat +53.9%
Contains less Saturated Fat -76.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork leg Chicken liver
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pork leg Chicken liver Opinion
Net carbs 0g 0.73g Chicken liver
Protein 17.43g 16.92g Pork leg
Fats 18.87g 4.83g Pork leg
Carbs 0g 0.73g Chicken liver
Calories 245kcal 119kcal Pork leg
Calcium 5mg 8mg Chicken liver
Iron 0.85mg 8.99mg Chicken liver
Magnesium 20mg 19mg Pork leg
Phosphorus 199mg 297mg Chicken liver
Potassium 315mg 230mg Pork leg
Sodium 47mg 71mg Pork leg
Zinc 1.93mg 2.67mg Chicken liver
Copper 0.065mg 0.492mg Chicken liver
Manganese 0.023mg 0.255mg Chicken liver
Selenium 29.4µg 54.6µg Chicken liver
Vitamin A 7IU 11078IU Chicken liver
Vitamin A RAE 0µg 3296µg Chicken liver
Vitamin E 0.7mg Chicken liver
Vitamin D 20IU 0IU Pork leg
Vitamin D 0.5µg 0µg Pork leg
Vitamin C 0.7mg 17.9mg Chicken liver
Vitamin B1 0.736mg 0.305mg Pork leg
Vitamin B2 0.2mg 1.778mg Chicken liver
Vitamin B3 4.574mg 9.728mg Chicken liver
Vitamin B5 0.685mg 6.233mg Chicken liver
Vitamin B6 0.401mg 0.853mg Chicken liver
Folate 7µg 588µg Chicken liver
Vitamin B12 0.63µg 16.58µg Chicken liver
Tryptophan 0.208mg 0.176mg Pork leg
Threonine 0.776mg 0.725mg Pork leg
Isoleucine 0.787mg 0.813mg Chicken liver
Leucine 1.376mg 1.512mg Chicken liver
Lysine 1.55mg 1.332mg Pork leg
Methionine 0.444mg 0.432mg Pork leg
Phenylalanine 0.689mg 0.824mg Chicken liver
Valine 0.931mg 0.998mg Chicken liver
Histidine 0.659mg 0.507mg Pork leg
Cholesterol 73mg 345mg Pork leg
Trans Fat 0.065g Pork leg
Saturated Fat 6.54g 1.563g Chicken liver
Monounsaturated Fat 8.38g 1.249g Pork leg
Polyunsaturated fat 2.01g 1.306g Pork leg
Omega-6 - Eicosadienoic acid 0.005g Chicken liver
Omega-6 - Linoleic acid 0.475g Chicken liver
Omega-6 - Gamma-linoleic acid 0.006g Chicken liver
Omega-3 - ALA 0.006g Chicken liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg Chicken liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
46%
Pork leg
374%
Chicken liver
Minerals Daily Need Coverage Score
40%
Pork leg
108%
Chicken liver

Comparison summary

Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 272mg)
Which food is lower in Saturated Fat?
Chicken liver
Chicken liver is lower in Saturated Fat (difference - 4.977g)
Which food is richer in minerals?
Chicken liver
Chicken liver is relatively richer in minerals
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/nutrients
  2. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.