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Beef Liver vs. Pork — In-Depth Nutrition Comparison

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How are beef Liver and pork different?

  • Beef Liver is higher than pork in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, iron, folate, and choline.
  • Beef Liver covers your daily need for vitamin B12, 2912% more than pork.
  • Beef Liver contains 4531 times more vitamin A than pork. Beef Liver contains 31714IU of vitamin A, while pork contains 7IU.
  • Pork is lower in cholesterol.

Beef, variety meats, and by-products, liver, cooked, braised and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types were used in this article.

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Beef Liver vs Pork infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more IronIron +651.7%
Contains more CopperCopper +19465.8%
Contains more ZincZinc +121.8%
Contains more PhosphorusPhosphorus +102%
Contains more ManganeseManganese +3855.6%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +20.2%
Contains less SodiumSodium -21.5%
Contains more SeleniumSelenium +25.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Pork
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +216.7%
Contains more Vitamin AVitamin A +472000%
Contains more Vitamin EVitamin E +75.9%
Contains more Vitamin B2Vitamin B2 +967%
Contains more Vitamin B3Vitamin B3 +247.9%
Contains more Vitamin B5Vitamin B5 +918.6%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more Vitamin B12Vitamin B12 +9982.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4960%
Contains more CholineCholine +353.7%
Contains more Vitamin B1Vitamin B1 +352.1%
~equal in Vitamin D ~1.3µg

All nutrients comparison - raw data values

Nutrient Beef Liver Pork DV% diff.
Vitamin B12 70.58µg 0.7µg 2912%
Copper 14.283mg 0.073mg 1579%
Vitamin A 9442µg 2µg 1049%
Vitamin B2 3.425mg 0.321mg 239%
Vitamin B5 7.11mg 0.698mg 128%
Cholesterol 396mg 80mg 105%
Vitamin B3 17.525mg 5.037mg 78%
Iron 6.54mg 0.87mg 71%
Folate 253µg 5µg 62%
Choline 426mg 93.9mg 60%
Vitamin B1 0.194mg 0.877mg 57%
Vitamin B6 1.017mg 0.464mg 43%
Phosphorus 497mg 246mg 36%
Zinc 5.3mg 2.39mg 26%
Selenium 36.1µg 45.3µg 17%
Manganese 0.356mg 0.009mg 15%
Monounsaturated fat 1.124g 6.19g 13%
Fats 5.26g 13.92g 13%
Saturated fat 2.947g 5.23g 10%
Protein 29.08g 27.32g 4%
Vitamin K 3.3µg 0µg 3%
Calories 191kcal 242kcal 3%
Potassium 352mg 423mg 2%
Magnesium 21mg 28mg 2%
Carbs 5.13g 0g 2%
Vitamin D 1.2µg 1.3µg 1%
Vitamin E 0.51mg 0.29mg 1%
Sodium 79mg 62mg 1%
Calcium 6mg 19mg 1%
Vitamin D 49IU 53IU 1%
Vitamin C 1.9mg 0.6mg 1%
Polyunsaturated fat 1.109g 1.2g 1%
Net carbs 5.13g 0g N/A
Trans fat 0.365g N/A
Tryptophan 0.368mg 0.338mg 0%
Threonine 1.215mg 1.234mg 0%
Isoleucine 1.352mg 1.26mg 0%
Leucine 2.67mg 2.177mg 0%
Lysine 2.247mg 2.446mg 0%
Methionine 0.759mg 0.712mg 0%
Phenylalanine 1.515mg 1.086mg 0%
Valine 1.761mg 1.473mg 0%
Histidine 0.879mg 1.067mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
1
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +93.3%
Contains more FatsFats +164.6%
~equal in Protein ~27.32g
~equal in Water ~57.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -43.7%
Contains more Mono. FatMonounsaturated fat +450.7%
~equal in Polyunsaturated fat ~1.2g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.