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  6. Beef Liver vs. Pork loin

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
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 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% 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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin CVitamin C +216.7%
Contains more Vitamin AVitamin A +472000%
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 DV% diff.
Vitamin B12 70.58µg 0.53µg 2919%
Copper 14.283mg 0.056mg 1581%
Vitamin A 9442µg 2µg 1049%
Vitamin B2 3.425mg 0.248mg 244%
Vitamin B5 7.11mg 0.723mg 128%
Cholesterol 396mg 63mg 111%
Vitamin B3 17.525mg 4.58mg 81%
Iron 6.54mg 0.79mg 72%
Choline 426mg 69.7mg 65%
Folate 253µg 1µg 63%
Vitamin B1 0.194mg 0.901mg 59%
Phosphorus 497mg 197mg 43%
Vitamin B6 1.017mg 0.472mg 42%
Zinc 5.3mg 1.74mg 32%
Protein 29.08g 19.74g 19%
Manganese 0.356mg 0.011mg 15%
Fats 5.26g 12.58g 11%
Monounsaturated fat 1.124g 5.61g 11%
Saturated fat 2.947g 4.36g 6%
Selenium 36.1µg 33.2µg 5%
Vitamin D 1.2µg 0.5µg 4%
Vitamin D 49IU 21IU 4%
Vitamin K 3.3µg 0µg 3%
Carbs 5.13g 0g 2%
Vitamin E 0.51mg 0.21mg 2%
Polyunsaturated fat 1.109g 1.34g 2%
Calcium 6mg 18mg 1%
Sodium 79mg 50mg 1%
Vitamin C 1.9mg 0.6mg 1%
Calories 191kcal 198kcal 0%
Net carbs 5.13g 0g N/A
Magnesium 21mg 21mg 0%
Potassium 352mg 356mg 0%
Trans fat 0.365g N/A
Tryptophan 0.368mg 0.244mg 0%
Threonine 1.215mg 0.891mg 0%
Isoleucine 1.352mg 0.91mg 0%
Leucine 2.67mg 1.572mg 0%
Lysine 2.247mg 1.766mg 0%
Methionine 0.759mg 0.514mg 0%
Phenylalanine 1.515mg 0.785mg 0%
Valine 1.761mg 1.064mg 0%
Histidine 0.879mg 0.77mg 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 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
1097%
Beef Liver
49%
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.