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Chicken liver vs. Lamb leg — In-Depth Nutrition Comparison

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How are Chicken liver and Lamb leg different?

  • Chicken liver is higher than Lamb leg in Vitamin B12, Vitamin A RAE, Folate, Vitamin B2, Vitamin B5, Iron, Selenium, Vitamin B6, and Copper.
  • Chicken liver covers your daily need of Vitamin B12 587% more than Lamb leg.
  • Lamb leg is lower in Cholesterol.

Chicken, liver, all classes, raw and Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw types were used in this article.

Infographic

Chicken liver vs Lamb leg 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.
Contains more Iron +441.6%
Contains more Phosphorus +74.7%
Contains more Copper +335.4%
Contains more Manganese +1175%
Contains more Selenium +163.8%
Contains more Calcium +12.5%
Contains more Magnesium +21.1%
Contains less Sodium -21.1%
Contains more Zinc +24.3%
Equal in Potassium - 249
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 338% 14% 128% 21% 10% 73% 164% 34% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 17% 73% 22% 8% 91% 38% 3% 113%
Contains more Iron +441.6%
Contains more Phosphorus +74.7%
Contains more Copper +335.4%
Contains more Manganese +1175%
Contains more Selenium +163.8%
Contains more Calcium +12.5%
Contains more Magnesium +21.1%
Contains less Sodium -21.1%
Contains more Zinc +24.3%
Equal in Potassium - 249

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.6%
Contains more Vitamin B2 +673%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B5 +803.3%
Contains more Vitamin B6 +468.7%
Contains more Folate +2994.7%
Contains more Vitamin B12 +563.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 665% 14% 0% 60% 77% 411% 183% 374% 197% 441% 2073% 107% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 0% 33% 54% 118% 42% 35% 15% 313% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.6%
Contains more Vitamin B2 +673%
Contains more Vitamin B3 +55.4%
Contains more Vitamin B5 +803.3%
Contains more Vitamin B6 +468.7%
Contains more Folate +2994.7%
Contains more Vitamin B12 +563.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +18.9%
Contains more Other +51.4%
Contains more Fats +253.4%
Equal in Protein - 17.91
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
18% 17% 64%
Protein: 17.91 g
Fats: 17.07 g
Carbs: 0 g
Water: 64.32 g
Other: 0.7 g
Contains more Carbs +∞%
Contains more Water +18.9%
Contains more Other +51.4%
Contains more Fats +253.4%
Equal in Protein - 17.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +460.4%
Equal in Polyunsaturated fat - 1.35
38% 30% 32%
Saturated Fat: 1.563 g
Monounsaturated Fat: 1.249 g
Polyunsaturated fat: 1.306 g
47% 44% 9%
Saturated Fat: 7.43 g
Monounsaturated Fat: 7 g
Polyunsaturated fat: 1.35 g
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +460.4%
Equal in Polyunsaturated fat - 1.35

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken liver Lamb leg Opinion
Net carbs 0.73g 0g Chicken liver
Protein 16.92g 17.91g Lamb leg
Fats 4.83g 17.07g Lamb leg
Carbs 0.73g 0g Chicken liver
Calories 119kcal 230kcal Lamb leg
Calcium 8mg 9mg Lamb leg
Iron 8.99mg 1.66mg Chicken liver
Magnesium 19mg 23mg Lamb leg
Phosphorus 297mg 170mg Chicken liver
Potassium 230mg 249mg Lamb leg
Sodium 71mg 56mg Lamb leg
Zinc 2.67mg 3.32mg Lamb leg
Copper 0.492mg 0.113mg Chicken liver
Manganese 0.255mg 0.02mg Chicken liver
Selenium 54.6µg 20.7µg Chicken liver
Vitamin A 11078IU 0IU Chicken liver
Vitamin A RAE 3296µg 0µg Chicken liver
Vitamin E 0.7mg 0.21mg Chicken liver
Vitamin C 17.9mg 0mg Chicken liver
Vitamin B1 0.305mg 0.13mg Chicken liver
Vitamin B2 1.778mg 0.23mg Chicken liver
Vitamin B3 9.728mg 6.26mg Chicken liver
Vitamin B5 6.233mg 0.69mg Chicken liver
Vitamin B6 0.853mg 0.15mg Chicken liver
Folate 588µg 19µg Chicken liver
Vitamin B12 16.58µg 2.5µg Chicken liver
Choline 194.4mg Chicken liver
Tryptophan 0.176mg 0.209mg Lamb leg
Threonine 0.725mg 0.767mg Lamb leg
Isoleucine 0.813mg 0.864mg Lamb leg
Leucine 1.512mg 1.393mg Chicken liver
Lysine 1.332mg 1.582mg Lamb leg
Methionine 0.432mg 0.46mg Lamb leg
Phenylalanine 0.824mg 0.729mg Chicken liver
Valine 0.998mg 0.967mg Chicken liver
Histidine 0.507mg 0.567mg Lamb leg
Cholesterol 345mg 69mg Lamb leg
Trans Fat 0.065g Lamb leg
Saturated Fat 1.563g 7.43g Chicken liver
Monounsaturated Fat 1.249g 7g Lamb leg
Polyunsaturated fat 1.306g 1.35g Lamb leg
Omega-6 - Eicosadienoic acid 0.005g Chicken liver
Omega-6 - Linoleic acid 0.475g Chicken liver
Omega-6 - Gamma-linoleic acid 0.006g Chicken liver
Omega-3 - ALA 0.006g Chicken liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken liver Lamb leg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
354%
Chicken liver
47%
Lamb leg
Minerals Daily Need Coverage Score
108%
Chicken liver
43%
Lamb leg

Comparison summary

Which food is lower in Sugar?
Lamb leg
Lamb leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lamb leg
Lamb leg contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Lamb leg
Lamb leg is lower in Cholesterol (difference - 276mg)
Which food is lower in Saturated Fat?
Chicken liver
Chicken liver is lower in Saturated Fat (difference - 5.867g)
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/nutrients
  2. Lamb leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174311/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.