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Meat vs Liver - In-Depth Nutrition Comparison

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Important differences between Meat and Liver

  • 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.
  • Meat contains 4 times more Vitamin B1 than Liver. Meat contains 0.95mg of Vitamin B1, while Liver contains 0.258mg.
  • 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

Meat vs Liver 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Meat
3
:
5
Liver
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%
Equal in Phosphorus - 241
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 44% 21% 115% 38% 8% 66% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Meat
5
:
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 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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 Meat Liver Opinion
Net carbs 0g 3.76g Liver
Protein 26.17g 26.02g Meat
Fats 3.51g 4.4g Liver
Carbs 0g 3.76g Liver
Calories 143kcal 165kcal Liver
Starch g g
Fructose g g
Sugar 0g g Liver
Fiber 0g 0g
Calcium 6mg 10mg Liver
Iron 1.15mg 17.92mg Liver
Magnesium 29mg 14mg Meat
Phosphorus 267mg 241mg Meat
Potassium 421mg 150mg Meat
Sodium 57mg 49mg Liver
Zinc 2.42mg 6.72mg Liver
Copper 0.111mg 0.634mg Liver
Vitamin A 0IU 17997IU Liver
Vitamin E 0.08mg mg Meat
Vitamin D 10IU IU Meat
Vitamin D 0.2µg µg Meat
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.95mg 0.258mg 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 Meat
Folate 0µg 163µg Liver
Vitamin B12 0.57µg 18.67µg Liver
Vitamin K 0µg µg Meat
Tryptophan 0.275mg 0.366mg Liver
Threonine 1.175mg 1.107mg Meat
Isoleucine 1.288mg 1.32mg Liver
Leucine 2.229mg 2.319mg Liver
Lysine 2.427mg 2.007mg Meat
Methionine 0.721mg 0.645mg Meat
Phenylalanine 1.1mg 1.274mg Liver
Valine 1.367mg 1.607mg Liver
Histidine 1.13mg 0.708mg Meat
Cholesterol 73mg 355mg Meat
Trans Fat 0.033g g Liver
Saturated Fat 1.198g 1.41g Meat
Monounsaturated Fat 1.334g 0.63g Meat
Polyunsaturated fat 0.506g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meat Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Meat
397
Liver
Mineral Summary Score
41
Meat
150
Liver

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
157%
Meat
156%
Liver
Carbohydrates
0%
Meat
4%
Liver
Fats
16%
Meat
20%
Liver

Comparison summary

Which food is lower in Cholesterol?
Meat
Meat is lower in Cholesterol (difference - 282mg)
Which food is lower in Saturated Fat?
Meat
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.