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Pork Meat vs. Liver — In-Depth Nutrition Comparison

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Important differences between Pork Meat and Liver

  • Pork Meat has more Vitamin B1, however, Liver is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Copper, Selenium, and Folate.
  • Liver's daily need coverage for Vitamin B12 is 754% more.
  • Pork Meat contains 4 times more Vitamin B1 than Liver. Pork Meat contains 0.95mg of Vitamin B1, while Liver contains 0.258mg.
  • Pork Meat contains less Cholesterol.

The food varieties used in the comparison are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Pork Meat vs Liver 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.
Contains more Magnesium +107.1%
Contains more Phosphorus +10.8%
Contains more Potassium +180.7%
Contains more Calcium +66.7%
Contains more Iron +1458.3%
Contains less Sodium -14%
Contains more Zinc +177.7%
Contains more Copper +471.2%
Contains more Manganese +2207.7%
Contains more Selenium +76.7%
Equal in Phosphorus - 241
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Magnesium +107.1%
Contains more Phosphorus +10.8%
Contains more Potassium +180.7%
Contains more Calcium +66.7%
Contains more Iron +1458.3%
Contains less Sodium -14%
Contains more Zinc +177.7%
Contains more Copper +471.2%
Contains more Manganese +2207.7%
Contains more Selenium +76.7%
Equal in Phosphorus - 241

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.
:
7
Liver
Contains more Vitamin B1 +268.2%
Contains more Vitamin B6 +29.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +467.4%
Contains more Vitamin B3 +13.5%
Contains more Vitamin B5 +371.7%
Contains more Folate +∞%
Contains more Vitamin B12 +3175.4%
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% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 49% 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 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0% 0%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B6 +29.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +467.4%
Contains more Vitamin B3 +13.5%
Contains more Vitamin B5 +371.7%
Contains more Folate +∞%
Contains more Vitamin B12 +3175.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25.4%
Contains more Carbs +∞%
Contains more Other +72.4%
Equal in Protein - 26.02
Equal in Water - 64.32
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +25.4%
Contains more Carbs +∞%
Contains more Other +72.4%
Equal in Protein - 26.02
Equal in Water - 64.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +111.7%
Contains more Polyunsaturated fat +107.5%
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains less Saturated Fat -15%
Contains more Monounsaturated Fat +111.7%
Contains more Polyunsaturated fat +107.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Meat Liver Opinion
Net carbs 0g 3.76g Liver
Protein 26.17g 26.02g Pork Meat
Fats 3.51g 4.4g Liver
Carbs 0g 3.76g Liver
Calories 143kcal 165kcal Liver
Calcium 6mg 10mg Liver
Iron 1.15mg 17.92mg Liver
Magnesium 29mg 14mg Pork Meat
Phosphorus 267mg 241mg Pork Meat
Potassium 421mg 150mg Pork Meat
Sodium 57mg 49mg Liver
Zinc 2.42mg 6.72mg Liver
Copper 0.111mg 0.634mg Liver
Manganese 0.013mg 0.3mg Liver
Selenium 38.2µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 0.08mg Pork Meat
Vitamin D 10IU Pork Meat
Vitamin D 0.2µg Pork Meat
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.95mg 0.258mg Pork Meat
Vitamin B2 0.387mg 2.196mg Liver
Vitamin B3 7.432mg 8.435mg Liver
Vitamin B5 1.012mg 4.774mg Liver
Vitamin B6 0.739mg 0.57mg Pork Meat
Folate 0µg 163µg Liver
Vitamin B12 0.57µg 18.67µg Liver
Choline 88.9mg Pork Meat
Tryptophan 0.275mg 0.366mg Liver
Threonine 1.175mg 1.107mg Pork Meat
Isoleucine 1.288mg 1.32mg Liver
Leucine 2.229mg 2.319mg Liver
Lysine 2.427mg 2.007mg Pork Meat
Methionine 0.721mg 0.645mg Pork Meat
Phenylalanine 1.1mg 1.274mg Liver
Valine 1.367mg 1.607mg Liver
Histidine 1.13mg 0.708mg Pork Meat
Cholesterol 73mg 355mg Pork Meat
Trans Fat 0.033g Liver
Saturated Fat 1.198g 1.41g Pork Meat
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 1.334g 0.63g Pork Meat
Polyunsaturated fat 0.506g 1.05g Liver
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
63%
Pork Meat
366%
Liver
Minerals Daily Need Coverage Score
54%
Pork Meat
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Pork Meat
Pork Meat is lower in Cholesterol (difference - 282mg)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 0.212g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 8mg)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
Which food is richer in vitamins?
?
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.