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

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What are the main differences between Beef Liver and Pork loin?

  • Pork loin has less Vitamin B12, Copper, Vitamin A, Vitamin B2, Vitamin B5, Vitamin B3, Iron, Choline, and Folate than Beef Liver.
  • Beef Liver's daily need coverage for Vitamin B12 is 2919% higher.
  • Beef Liver has 4721 times more Vitamin A than Pork loin. Beef Liver has 9442µg of Vitamin A, while Pork loin has 2µg.
  • Pork loin contains less Cholesterol.

We used Beef, variety meats and by-products, liver, cooked, braised and Pork, fresh, loin, whole, separable lean and fat, raw types in this comparison.

Infographic

Beef Liver vs Pork loin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more IronIron +727.8%
Contains more CopperCopper +25405.4%
Contains more ZincZinc +204.6%
Contains more PhosphorusPhosphorus +152.3%
Contains more ManganeseManganese +3136.4%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -36.7%
~equal in Magnesium ~21mg
~equal in Potassium ~356mg
~equal in Selenium ~33.2µg

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% 1903% 10% 36% 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% 0.42% 4.2% 15% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin CVitamin C +216.7%
Contains more Vitamin AVitamin A +452957.1%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin DVitamin D +140%
Contains more Vitamin B2Vitamin B2 +1281%
Contains more Vitamin B3Vitamin B3 +282.6%
Contains more Vitamin B5Vitamin B5 +883.4%
Contains more Vitamin B6Vitamin B6 +115.5%
Contains more Vitamin B12Vitamin B12 +13217%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25200%
Contains more CholineCholine +511.2%
Contains more Vitamin B1Vitamin B1 +364.4%

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
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more ProteinProtein +47.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +126.3%
Contains more FatsFats +139.2%
Contains more WaterWater +13.8%

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% 50% 12%
Saturated Fat: Sat. Fat 4.36 g
Monounsaturated Fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains less Sat. FatSaturated Fat -32.4%
Contains more Mono. FatMonounsaturated Fat +399.1%
Contains more Poly. FatPolyunsaturated fat +20.8%

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 loin
Lower in Cholesterol 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 Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef Liver Pork loin Opinion
Calories 191kcal 198kcal Pork loin
Protein 29.08g 19.74g Beef Liver
Fats 5.26g 12.58g Pork loin
Vitamin C 1.9mg 0.6mg Beef Liver
Net carbs 5.13g 0g Beef Liver
Carbs 5.13g 0g Beef Liver
Cholesterol 396mg 63mg Pork loin
Vitamin D 49IU 21IU Beef Liver
Magnesium 21mg 21mg
Calcium 6mg 18mg Pork loin
Potassium 352mg 356mg Pork loin
Iron 6.54mg 0.79mg Beef Liver
Copper 14.283mg 0.056mg Beef Liver
Zinc 5.3mg 1.74mg Beef Liver
Phosphorus 497mg 197mg Beef Liver
Sodium 79mg 50mg Pork loin
Vitamin A 31714IU 7IU Beef Liver
Vitamin A 9442µg 2µg Beef Liver
Vitamin E 0.51mg 0.21mg Beef Liver
Vitamin D 1.2µg 0.5µg Beef Liver
Manganese 0.356mg 0.011mg Beef Liver
Selenium 36.1µg 33.2µg Beef Liver
Vitamin B1 0.194mg 0.901mg Pork loin
Vitamin B2 3.425mg 0.248mg Beef Liver
Vitamin B3 17.525mg 4.58mg Beef Liver
Vitamin B5 7.11mg 0.723mg Beef Liver
Vitamin B6 1.017mg 0.472mg Beef Liver
Vitamin B12 70.58µg 0.53µg Beef Liver
Vitamin K 3.3µg 0µg Beef Liver
Folate 253µg 1µg Beef Liver
Trans Fat 0.365g Pork loin
Choline 426mg 69.7mg Beef Liver
Saturated Fat 2.947g 4.36g Beef Liver
Monounsaturated Fat 1.124g 5.61g Pork loin
Polyunsaturated fat 1.109g 1.34g Pork loin
Tryptophan 0.368mg 0.244mg Beef Liver
Threonine 1.215mg 0.891mg Beef Liver
Isoleucine 1.352mg 0.91mg Beef Liver
Leucine 2.67mg 1.572mg Beef Liver
Lysine 2.247mg 1.766mg Beef Liver
Methionine 0.759mg 0.514mg Beef Liver
Phenylalanine 1.515mg 0.785mg Beef Liver
Valine 1.761mg 1.064mg Beef Liver
Histidine 0.879mg 0.77mg Beef Liver
Omega-3 - ALA 0.017g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Pork loin
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
1003%
Beef Liver
50%
Pork loin
Minerals Daily Need Coverage Score
567%
Beef Liver
42%
Pork loin

Comparison summary

Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 333mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Beef Liver
Beef Liver is lower in Saturated Fat (difference - 1.413g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.