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

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A recap on the differences between chicken liver and pork leg

  • Chicken liver is higher in vitamin B12, vitamin A, folate, vitamin B2, vitamin B5, iron, copper, and selenium, yet pork leg is higher in vitamin B1.
  • Chicken liver covers your daily vitamin B12 needs 665% more than pork leg.
  • Chicken liver contains 1583 times more vitamin A than pork leg. While chicken liver contains 11078IU of vitamin A, pork leg contains only 7IU.
  • The amount of cholesterol in pork leg is lower.

Food varieties used in this article are Chicken, liver, all classes, raw and Pork, fresh, leg (ham), whole, separable lean, and fat, raw.

Infographic

Chicken liver vs Pork 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.
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 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more CalciumCalcium +60%
Contains more IronIron +957.6%
Contains more CopperCopper +656.9%
Contains more ZincZinc +38.3%
Contains more PhosphorusPhosphorus +49.2%
Contains more ManganeseManganese +1008.7%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +37%
Contains less SodiumSodium -33.8%
~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 60% 1099% 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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin CVitamin C +2457.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +789%
Contains more Vitamin B3Vitamin B3 +112.7%
Contains more Vitamin B5Vitamin B5 +809.9%
Contains more Vitamin B6Vitamin B6 +112.7%
Contains more Vitamin B12Vitamin B12 +2531.7%
Contains more FolateFolate +8300%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +141.3%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chicken liver Pork leg DV% diff.
Vitamin B12 16.58µg 0.63µg 665%
Vitamin A 3296µg 0µg 366%
Folate 588µg 7µg 145%
Vitamin B2 1.778mg 0.2mg 121%
Vitamin B5 6.233mg 0.685mg 111%
Iron 8.99mg 0.85mg 102%
Cholesterol 345mg 73mg 91%
Copper 0.492mg 0.065mg 47%
Selenium 54.6µg 29.4µg 46%
Vitamin B1 0.305mg 0.736mg 36%
Vitamin B6 0.853mg 0.401mg 35%
Choline 194.4mg 35%
Vitamin B3 9.728mg 4.574mg 32%
Saturated fat 1.563g 6.54g 23%
Fats 4.83g 18.87g 22%
Vitamin C 17.9mg 0.7mg 19%
Monounsaturated fat 1.249g 8.38g 18%
Phosphorus 297mg 199mg 14%
Manganese 0.255mg 0.023mg 10%
Zinc 2.67mg 1.93mg 7%
Calories 119kcal 245kcal 6%
Vitamin E 0.7mg 5%
Polyunsaturated fat 1.306g 2.01g 5%
Vitamin D 0µg 0.5µg 3%
Potassium 230mg 315mg 3%
Vitamin D 0IU 20IU 3%
Protein 16.92g 17.43g 1%
Sodium 71mg 47mg 1%
Carbs 0.73g 0g 0%
Net carbs 0.73g 0g N/A
Magnesium 19mg 20mg 0%
Calcium 8mg 5mg 0%
Trans fat 0.065g N/A
Tryptophan 0.176mg 0.208mg 0%
Threonine 0.725mg 0.776mg 0%
Isoleucine 0.813mg 0.787mg 0%
Leucine 1.512mg 1.376mg 0%
Lysine 1.332mg 1.55mg 0%
Methionine 0.432mg 0.444mg 0%
Phenylalanine 0.824mg 0.689mg 0%
Valine 0.998mg 0.931mg 0%
Histidine 0.507mg 0.659mg 0%
Omega-3 - ALA 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.475g N/A

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
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.4%
Contains more FatsFats +290.7%
Contains more OtherOther +16%
~equal in Protein ~17.43g

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
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 -76.1%
Contains more Mono. FatMonounsaturated fat +570.9%
Contains more Poly. FatPolyunsaturated fat +53.9%

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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. 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.