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  6. Pork leg vs. Liver

Pork leg vs. Liver — In-Depth Nutrition Comparison

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How are Pork leg and Liver different?

  • Pork leg is higher in Vitamin B1, however, Liver is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Zinc.
  • Daily need coverage for Vitamin B12 from Liver is 752% higher.
  • Pork leg contains 3 times more Vitamin B1 than Liver. While Pork leg contains 0.736mg of Vitamin B1, Liver contains only 0.258mg.
  • Pork leg has less Cholesterol.

Pork, fresh, leg (ham), whole, separable lean and fat, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Pork leg vs 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.
Pork leg
Pork leg
3
:
7
Liver
Liver
Contains more Magnesium +42.9%
Contains more Potassium +110%
Contains more Calcium +100%
Contains more Iron +2008.2%
Contains more Phosphorus +21.1%
Contains more Zinc +248.2%
Contains more Copper +875.4%
Contains more Manganese +1204.3%
Contains more Selenium +129.6%
Equal in Sodium - 49
Pork leg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 15% 86% 28% 7% 53% 22% 3% 161%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Magnesium +42.9%
Contains more Potassium +110%
Contains more Calcium +100%
Contains more Iron +2008.2%
Contains more Phosphorus +21.1%
Contains more Zinc +248.2%
Contains more Copper +875.4%
Contains more Manganese +1204.3%
Contains more Selenium +129.6%
Equal in Sodium - 49

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.
Pork leg
Pork leg
2
:
8
Liver
Liver
Contains more Vitamin B1 +185.3%
Contains more Vitamin A +257000%
Contains more Vitamin C +3271.4%
Contains more Vitamin B2 +998%
Contains more Vitamin B3 +84.4%
Contains more Vitamin B5 +596.9%
Contains more Vitamin B6 +42.1%
Contains more Folate +2228.6%
Contains more Vitamin B12 +2863.5%
Pork leg
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%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B1 +185.3%
Contains more Vitamin A +257000%
Contains more Vitamin C +3271.4%
Contains more Vitamin B2 +998%
Contains more Vitamin B3 +84.4%
Contains more Vitamin B5 +596.9%
Contains more Vitamin B6 +42.1%
Contains more Folate +2228.6%
Contains more Vitamin B12 +2863.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork leg
Pork leg
1
:
4
Liver
Liver
Contains more Fats +328.9%
Contains more Protein +49.3%
Contains more Carbs +∞%
Contains more Other +22%
Equal in Water - 64.32
Pork leg
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Liver
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 Fats +328.9%
Contains more Protein +49.3%
Contains more Carbs +∞%
Contains more Other +22%
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork leg
Pork leg
2
:
1
Liver
Liver
Contains more Monounsaturated Fat +1230.2%
Contains more Polyunsaturated fat +91.4%
Contains less Saturated Fat -78.4%
Pork leg
39% 49% 12%
Saturated Fat: 6.54 g
Monounsaturated Fat: 8.38 g
Polyunsaturated fat: 2.01 g
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +1230.2%
Contains more Polyunsaturated fat +91.4%
Contains less Saturated Fat -78.4%

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 Liver
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pork leg Liver Opinion
Net carbs 0g 3.76g Liver
Protein 17.43g 26.02g Liver
Fats 18.87g 4.4g Pork leg
Carbs 0g 3.76g Liver
Calories 245kcal 165kcal Pork leg
Calcium 5mg 10mg Liver
Iron 0.85mg 17.92mg Liver
Magnesium 20mg 14mg Pork leg
Phosphorus 199mg 241mg Liver
Potassium 315mg 150mg Pork leg
Sodium 47mg 49mg Pork leg
Zinc 1.93mg 6.72mg Liver
Copper 0.065mg 0.634mg Liver
Manganese 0.023mg 0.3mg Liver
Selenium 29.4µg 67.5µg Liver
Vitamin A 7IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin D 20IU Pork leg
Vitamin D 0.5µg Pork leg
Vitamin C 0.7mg 23.6mg Liver
Vitamin B1 0.736mg 0.258mg Pork leg
Vitamin B2 0.2mg 2.196mg Liver
Vitamin B3 4.574mg 8.435mg Liver
Vitamin B5 0.685mg 4.774mg Liver
Vitamin B6 0.401mg 0.57mg Liver
Folate 7µg 163µg Liver
Vitamin B12 0.63µg 18.67µg Liver
Tryptophan 0.208mg 0.366mg Liver
Threonine 0.776mg 1.107mg Liver
Isoleucine 0.787mg 1.32mg Liver
Leucine 1.376mg 2.319mg Liver
Lysine 1.55mg 2.007mg Liver
Methionine 0.444mg 0.645mg Liver
Phenylalanine 0.689mg 1.274mg Liver
Valine 0.931mg 1.607mg Liver
Histidine 0.659mg 0.708mg Liver
Cholesterol 73mg 355mg Pork leg
Saturated Fat 6.54g 1.41g Liver
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 8.38g 0.63g Pork leg
Polyunsaturated fat 2.01g 1.05g Pork leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg 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
397%
Liver
Minerals Daily Need Coverage Score
40%
Pork leg
161%
Liver

Comparison summary

Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 282mg)
Which food is cheaper?
Pork leg
Pork leg is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 5.13g)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. 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.