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  6. Pork, fresh, separable fat, raw vs. Liver

Pork, fresh, separable fat, raw vs. Liver — In-Depth Nutrition Comparison

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What are the differences between pork, fresh, separable fat, raw and liver?

  • Liver is richer than pork, fresh, separable fat, raw in vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, and zinc.
  • Liver's daily need coverage for vitamin B12 is 750% more.
  • Pork, fresh, separable fat, raw has 16 times more saturated fat than liver. While pork, fresh, separable fat, raw has 21.979g of saturated fat, liver has only 1.41g.

We used Pork, fresh, separable fat, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised types in this article.

Infographic

Pork, fresh, separable fat, raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 4.2% 29% 9.8% 22% 16% 36% 6.1% 0% 49%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +122%
Contains more MagnesiumMagnesium +133.3%
Contains more IronIron +6792.3%
Contains more CopperCopper +846.3%
Contains more ZincZinc +1020%
Contains more PhosphorusPhosphorus +186.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +650%
~equal in Sodium ~49mg

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 0% 8.7% 8.4% 26% 40% 21% 49% 26% 33% 84% 0% 0% 17%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +20688.5%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +2340%
Contains more Vitamin B3Vitamin B3 +220.7%
Contains more Vitamin B5Vitamin B5 +1010.2%
Contains more Vitamin B6Vitamin B6 +298.6%
Contains more Vitamin B12Vitamin B12 +2686.6%
Contains more FolateFolate +∞%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 66% 25%
Protein: 9.25 g
Fats: 65.7 g
Carbs: 0 g
Water: 24.76 g
Other: 0.29 g
Liver
Liver
4
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 FatsFats +1393.2%
Contains more ProteinProtein +181.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +159.8%
Contains more OtherOther +417.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 44% 21%
Saturated fat: Sat. Fat 21.979 g
Monounsaturated fat: Mono. Fat 28.041 g
Polyunsaturated fat: Poly. Fat 13.186 g
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +4351%
Contains more Poly. FatPolyunsaturated fat +1155.8%
Contains less Sat. FatSaturated fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork, fresh, separable fat, raw Liver DV% diff.
Vitamin B12 0.67µg 18.67µg 750%
Vitamin A 26µg 5405µg 598%
Iron 0.26mg 17.92mg 221%
Vitamin B2 0.09mg 2.196mg 162%
Selenium 9µg 67.5µg 106%
Cholesterol 72mg 355mg 94%
Fats 65.7g 4.4g 94%
Saturated fat 21.979g 1.41g 93%
Vitamin B5 0.43mg 4.774mg 87%
Polyunsaturated fat 13.186g 1.05g 81%
Monounsaturated fat 28.041g 0.63g 69%
Copper 0.067mg 0.634mg 63%
Zinc 0.6mg 6.72mg 56%
Folate 0µg 163µg 41%
Vitamin B3 2.63mg 8.435mg 36%
Protein 9.25g 26.02g 34%
Vitamin B6 0.143mg 0.57mg 33%
Vitamin C 0mg 23.6mg 26%
Calories 632kcal 165kcal 23%
Phosphorus 84mg 241mg 22%
Manganese 0mg 0.3mg 13%
Vitamin D 1.7µg 9%
Vitamin D 69IU 9%
Vitamin B1 0.16mg 0.258mg 8%
Choline 31mg 6%
Potassium 333mg 150mg 5%
Vitamin E 0.42mg 3%
Magnesium 6mg 14mg 2%
Carbs 0g 3.76g 1%
Net carbs 0g 3.76g N/A
Calcium 14mg 10mg 0%
Sodium 47mg 49mg 0%
Trans fat 0.6g N/A
Tryptophan 0.11mg 0.366mg 0%
Threonine 0.407mg 1.107mg 0%
Isoleucine 0.438mg 1.32mg 0%
Leucine 0.761mg 2.319mg 0%
Lysine 0.823mg 2.007mg 0%
Methionine 0.254mg 0.645mg 0%
Phenylalanine 0.384mg 1.274mg 0%
Valine 0.468mg 1.607mg 0%
Histidine 0.376mg 0.708mg 0%
Omega-3 - DHA 0.021g 0.03g N/A
Omega-3 - ALA 0.564g N/A
Omega-3 - DPA 0.046g 0.04g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.445g N/A
Omega-6 - Linoleic acid 11.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork, fresh, separable fat, raw Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
24%
Pork, fresh, separable fat, raw
422%
Liver
Minerals Daily Need Coverage Score
18%
Pork, fresh, separable fat, raw
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Pork, fresh, separable fat, raw
Pork, fresh, separable fat, raw is lower in Cholesterol (difference - 283mg)
Which food contains less Sodium?
Pork, fresh, separable fat, raw
Pork, fresh, separable fat, raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pork, fresh, separable fat, raw
Pork, fresh, separable fat, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork, fresh, separable fat, raw
Pork, fresh, separable fat, raw is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 20.569g)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins

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, fresh, separable fat, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167813/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.