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

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Important differences between chicken liver and lamb loin

  • Lamb loin has less vitamin B12, vitamin A, folate, vitamin B2, vitamin B5, iron, vitamin B6, and selenium.
  • Chicken liver's daily need coverage for vitamin B12 is 599% more.
  • Lamb loin is lower in cholesterol.

The food varieties used in the comparison are Chicken, liver, all classes, raw and Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Chicken liver vs Lamb 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 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 22% 80% 40% 93% 77% 8.3% 2.6% 134%
Contains more IronIron +324.1%
Contains more CopperCopper +313.4%
Contains more PhosphorusPhosphorus +65%
Contains more ManganeseManganese +1175%
Contains more SeleniumSelenium +122%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +125%
Contains more ZincZinc +27.7%
~equal in Potassium ~246mg
~equal in Sodium ~64mg

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 60% 665% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
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 0% 0% 2.2% 3% 25% 55% 133% 39% 25% 276% 12% 14% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +536.4%
Contains more Vitamin B1Vitamin B1 +205%
Contains more Vitamin B2Vitamin B2 +640.8%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B5Vitamin B5 +858.9%
Contains more Vitamin B6Vitamin B6 +675.5%
Contains more Vitamin B12Vitamin B12 +650.2%
Contains more FolateFolate +2994.7%
Contains more CholineCholine +119.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.6%
Contains more ProteinProtein +33.3%
Contains more FatsFats +388.4%
Contains more OtherOther +28.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 30% 32%
Saturated Fat: Sat. Fat 1.563 g
Monounsaturated fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
47% 44% 9%
Saturated Fat: Sat. Fat 10.24 g
Monounsaturated fat: Mono. Fat 9.68 g
Polyunsaturated fat: Poly. Fat 1.87 g
Contains less Sat. FatSaturated Fat -84.7%
Contains more Mono. FatMonounsaturated fat +675%
Contains more Poly. FatPolyunsaturated fat +43.2%

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 loin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chicken liver Lamb loin Opinion
Calories 119kcal 309kcal Lamb loin
Protein 16.92g 22.55g Lamb loin
Fats 4.83g 23.59g Lamb loin
Vitamin C 17.9mg 0mg Chicken liver
Net carbs 0.73g 0g Chicken liver
Carbs 0.73g 0g Chicken liver
Cholesterol 345mg 95mg Lamb loin
Vitamin D 0IU 2IU Lamb loin
Magnesium 19mg 23mg Lamb loin
Calcium 8mg 18mg Lamb loin
Potassium 230mg 246mg Lamb loin
Iron 8.99mg 2.12mg Chicken liver
Copper 0.492mg 0.119mg Chicken liver
Zinc 2.67mg 3.41mg Lamb loin
Phosphorus 297mg 180mg Chicken liver
Sodium 71mg 64mg Lamb loin
Vitamin A 11078IU 0IU Chicken liver
Vitamin A 3296µg 0µg Chicken liver
Vitamin E 0.7mg 0.11mg Chicken liver
Vitamin D 0µg 0.1µg Lamb loin
Manganese 0.255mg 0.02mg Chicken liver
Selenium 54.6µg 24.6µg Chicken liver
Vitamin B1 0.305mg 0.1mg Chicken liver
Vitamin B2 1.778mg 0.24mg Chicken liver
Vitamin B3 9.728mg 7.1mg Chicken liver
Vitamin B5 6.233mg 0.65mg Chicken liver
Vitamin B6 0.853mg 0.11mg Chicken liver
Vitamin B12 16.58µg 2.21µg Chicken liver
Vitamin K 0µg 4.7µg Lamb loin
Folate 588µg 19µg Chicken liver
Trans Fat 0.065g Lamb loin
Choline 194.4mg 88.4mg Chicken liver
Saturated Fat 1.563g 10.24g Chicken liver
Monounsaturated fat 1.249g 9.68g Lamb loin
Polyunsaturated fat 1.306g 1.87g Lamb loin
Tryptophan 0.176mg 0.264mg Lamb loin
Threonine 0.725mg 0.965mg Lamb loin
Isoleucine 0.813mg 1.088mg Lamb loin
Leucine 1.512mg 1.754mg Lamb loin
Lysine 1.332mg 1.991mg Lamb loin
Methionine 0.432mg 0.579mg Lamb loin
Phenylalanine 0.824mg 0.918mg Lamb loin
Valine 0.998mg 1.217mg Lamb loin
Histidine 0.507mg 0.714mg Lamb loin
Omega-3 - ALA 0.006g Chicken liver
Omega-6 - Gamma-linoleic acid 0.006g Chicken liver
Omega-6 - Eicosadienoic acid 0.005g Chicken liver
Omega-6 - Linoleic acid 0.475g Chicken liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken liver Lamb loin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Lamb loin
Minerals Daily Need Coverage Score
108%
Chicken liver
48%
Lamb loin

Comparison summary

Which food is lower in Cholesterol?
Lamb loin
Lamb loin is lower in Cholesterol (difference - 250mg)
Which food contains less Sodium?
Lamb loin
Lamb loin contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Chicken liver
Chicken liver is lower in Saturated Fat (difference - 8.677g)
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/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.