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  6. Beef Liver vs. Pork leg

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

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The main differences between beef Liver and pork leg

  • Beef Liver is richer than pork leg in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, iron, folate, and vitamin B6.
  • Daily need coverage for vitamin B12 for beef Liver is 2915% higher.
  • Beef Liver contains 4531 times more vitamin A than pork leg. Beef Liver contains 31714IU of vitamin A, while pork leg contains 7IU.
  • Pork leg contains less cholesterol.

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

Infographic

Beef Liver vs Pork leg 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +11.7%
Contains more IronIron +669.4%
Contains more CopperCopper +21873.8%
Contains more ZincZinc +174.6%
Contains more PhosphorusPhosphorus +149.7%
Contains more ManganeseManganese +1447.8%
Contains more SeleniumSelenium +22.8%
Contains less SodiumSodium -40.5%
~equal in Magnesium ~20mg

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%
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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin CVitamin C +171.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +140%
Contains more Vitamin B2Vitamin B2 +1612.5%
Contains more Vitamin B3Vitamin B3 +283.1%
Contains more Vitamin B5Vitamin B5 +938%
Contains more Vitamin B6Vitamin B6 +153.6%
Contains more Vitamin B12Vitamin B12 +11103.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3514.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +279.4%

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
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more ProteinProtein +66.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +39.8%
Contains more FatsFats +258.7%
~equal in Water ~62.47g

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
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Contains less Sat. FatSaturated fat -54.9%
Contains more Mono. FatMonounsaturated fat +645.6%
Contains more Poly. FatPolyunsaturated fat +81.2%

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 leg
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef Liver Pork leg DV% diff.
Vitamin B12 70.58µg 0.63µg 2915%
Copper 14.283mg 0.065mg 1580%
Vitamin A 9442µg 0µg 1049%
Vitamin B2 3.425mg 0.2mg 248%
Vitamin B5 7.11mg 0.685mg 129%
Cholesterol 396mg 73mg 108%
Vitamin B3 17.525mg 4.574mg 81%
Choline 426mg 77%
Iron 6.54mg 0.85mg 71%
Folate 253µg 7µg 62%
Vitamin B6 1.017mg 0.401mg 47%
Vitamin B1 0.194mg 0.736mg 45%
Phosphorus 497mg 199mg 43%
Zinc 5.3mg 1.93mg 31%
Protein 29.08g 17.43g 23%
Fats 5.26g 18.87g 21%
Monounsaturated fat 1.124g 8.38g 18%
Saturated fat 2.947g 6.54g 16%
Manganese 0.356mg 0.023mg 14%
Selenium 36.1µg 29.4µg 12%
Polyunsaturated fat 1.109g 2.01g 6%
Vitamin D 1.2µg 0.5µg 4%
Vitamin D 49IU 20IU 4%
Vitamin K 3.3µg 3%
Calories 191kcal 245kcal 3%
Vitamin E 0.51mg 3%
Carbs 5.13g 0g 2%
Sodium 79mg 47mg 1%
Potassium 352mg 315mg 1%
Vitamin C 1.9mg 0.7mg 1%
Net carbs 5.13g 0g N/A
Magnesium 21mg 20mg 0%
Calcium 6mg 5mg 0%
Trans fat 0.365g N/A
Tryptophan 0.368mg 0.208mg 0%
Threonine 1.215mg 0.776mg 0%
Isoleucine 1.352mg 0.787mg 0%
Leucine 2.67mg 1.376mg 0%
Lysine 2.247mg 1.55mg 0%
Methionine 0.759mg 0.444mg 0%
Phenylalanine 1.515mg 0.689mg 0%
Valine 1.761mg 0.931mg 0%
Histidine 0.879mg 0.659mg 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

Which food is preferable for your diet?

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

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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
1097%
Beef Liver
42%
Pork leg
Minerals Daily Need Coverage Score
567%
Beef Liver
40%
Pork leg

Comparison summary

Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 323mg)
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 - 32mg)
Which food is lower in Saturated fat?
Beef Liver
Beef Liver is lower in Saturated fat (difference - 3.593g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
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 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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/nutrients
  2. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.