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  6. Beef Liver vs. Pork Meat

Beef Liver vs. Pork Meat — In-Depth Nutrition Comparison

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What are the differences between Beef Liver and Pork Meat?

  • Beef Liver is higher in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Iron, Folate, and Vitamin B3, yet Pork Meat is higher in Vitamin B1.
  • Beef Liver's daily need coverage for Vitamin B12 is 2917% more.
  • The amount of Cholesterol in Pork Meat is lower.

We used Beef, variety meats and by-products, liver, cooked, braised and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types in this article.

Infographic

Beef Liver vs Pork Meat 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.
Beef Liver
Beef Liver
5
:
4
Pork Meat
Pork Meat
Contains more Iron +468.7%
Contains more Phosphorus +86.1%
Contains more Zinc +119%
Contains more Copper +12767.6%
Contains more Manganese +2638.5%
Contains more Magnesium +38.1%
Contains more Potassium +19.6%
Contains less Sodium -27.8%
Equal in Calcium - 6
Equal in Selenium - 38.2
Beef Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Iron +468.7%
Contains more Phosphorus +86.1%
Contains more Zinc +119%
Contains more Copper +12767.6%
Contains more Manganese +2638.5%
Contains more Magnesium +38.1%
Contains more Potassium +19.6%
Contains less Sodium -27.8%
Equal in Calcium - 6
Equal in Selenium - 38.2

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.
Beef Liver
Beef Liver
11
:
1
Pork Meat
Pork Meat
Contains more Vitamin A +∞%
Contains more Vitamin E +537.5%
Contains more Vitamin D +500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +785%
Contains more Vitamin B3 +135.8%
Contains more Vitamin B5 +602.6%
Contains more Vitamin B6 +37.6%
Contains more Folate +∞%
Contains more Vitamin B12 +12282.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +389.7%
Beef Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 9%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +537.5%
Contains more Vitamin D +500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +785%
Contains more Vitamin B3 +135.8%
Contains more Vitamin B5 +602.6%
Contains more Vitamin B6 +37.6%
Contains more Folate +∞%
Contains more Vitamin B12 +12282.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +389.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver
Beef Liver
4
:
1
Pork Meat
Pork Meat
Contains more Protein +11.1%
Contains more Fats +49.9%
Contains more Carbs +∞%
Contains more Other +97.7%
Contains more Water +18.1%
Equal in Protein - 26.17
Beef Liver
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Protein +11.1%
Contains more Fats +49.9%
Contains more Carbs +∞%
Contains more Other +97.7%
Contains more Water +18.1%
Equal in Protein - 26.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver
Beef Liver
1
:
2
Pork Meat
Pork Meat
Contains more Polyunsaturated fat +119.2%
Contains less Saturated Fat -59.3%
Contains more Monounsaturated Fat +18.7%
Beef Liver
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Polyunsaturated fat +119.2%
Contains less Saturated Fat -59.3%
Contains more Monounsaturated Fat +18.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver Pork Meat Opinion
Net carbs 5.13g 0g Beef Liver
Protein 29.08g 26.17g Beef Liver
Fats 5.26g 3.51g Beef Liver
Carbs 5.13g 0g Beef Liver
Calories 191kcal 143kcal Beef Liver
Calcium 6mg 6mg
Iron 6.54mg 1.15mg Beef Liver
Magnesium 21mg 29mg Pork Meat
Phosphorus 497mg 267mg Beef Liver
Potassium 352mg 421mg Pork Meat
Sodium 79mg 57mg Pork Meat
Zinc 5.3mg 2.42mg Beef Liver
Copper 14.283mg 0.111mg Beef Liver
Manganese 0.356mg 0.013mg Beef Liver
Selenium 36.1µg 38.2µg Pork Meat
Vitamin A 31714IU 0IU Beef Liver
Vitamin A RAE 9442µg 0µg Beef Liver
Vitamin E 0.51mg 0.08mg Beef Liver
Vitamin D 49IU 10IU Beef Liver
Vitamin D 1.2µg 0.2µg Beef Liver
Vitamin C 1.9mg 0mg Beef Liver
Vitamin B1 0.194mg 0.95mg Pork Meat
Vitamin B2 3.425mg 0.387mg Beef Liver
Vitamin B3 17.525mg 7.432mg Beef Liver
Vitamin B5 7.11mg 1.012mg Beef Liver
Vitamin B6 1.017mg 0.739mg Beef Liver
Folate 253µg 0µg Beef Liver
Vitamin B12 70.58µg 0.57µg Beef Liver
Vitamin K 3.3µg 0µg Beef Liver
Tryptophan 0.368mg 0.275mg Beef Liver
Threonine 1.215mg 1.175mg Beef Liver
Isoleucine 1.352mg 1.288mg Beef Liver
Leucine 2.67mg 2.229mg Beef Liver
Lysine 2.247mg 2.427mg Pork Meat
Methionine 0.759mg 0.721mg Beef Liver
Phenylalanine 1.515mg 1.1mg Beef Liver
Valine 1.761mg 1.367mg Beef Liver
Histidine 0.879mg 1.13mg Pork Meat
Cholesterol 396mg 73mg Pork Meat
Trans Fat 0.365g 0.033g Pork Meat
Saturated Fat 2.947g 1.198g Pork Meat
Monounsaturated Fat 1.124g 1.334g Pork Meat
Polyunsaturated fat 1.109g 0.506g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g 0.013g Pork Meat
Omega-6 - Linoleic acid 0.659g 0.411g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g 0g Beef Liver
Omega-3 - ALA 0.017g 0.013g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Pork Meat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
1067%
Beef Liver
65%
Pork Meat
Minerals Daily Need Coverage Score
567%
Beef Liver
54%
Pork Meat

Comparison summary

Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 323mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 1.749g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $0.5)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.