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Pork, fresh, variety meats and by-products, kidneys, raw vs. Liver — In-Depth Nutrition Comparison

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What are the differences between pork, fresh, variety meats and by-products, kidneys, raw and liver?

  • Pork, fresh, variety meats, and by-products, kidneys, raw is higher in selenium, yet liver is higher in vitamin B12, vitamin A, iron, vitamin B2, zinc, vitamin B5, folate, and vitamin C.
  • Liver's daily need coverage for vitamin B12 is 424% more.
  • Pork, fresh, variety meats, and by-products, kidneys, raw has 3 times more selenium than liver. While pork, fresh, variety meats, and by-products, kidneys, raw has 190µg of selenium, liver has only 67.5µg.
  • The amount of cholesterol in pork, fresh, variety meats, and by-products, kidneys, raw is lower.

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

Infographic

Pork, fresh, variety meats and by-products, kidneys, raw 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" 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 12% 2.7% 20% 183% 207% 75% 87% 16% 16% 1036%
Liver
6
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 MagnesiumMagnesium +21.4%
Contains more PotassiumPotassium +52.7%
Contains more SeleniumSelenium +181.5%
Contains more CalciumCalcium +11.1%
Contains more IronIron +266.5%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +18.1%
Contains less SodiumSodium -59.5%
Contains more ManganeseManganese +143.9%
~equal in Copper ~0.634mg

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 44% 20% 0% 0% 85% 392% 154% 188% 102% 1061% 0% 32% 0%
Liver
7
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 B1Vitamin B1 +31.8%
Contains more Vitamin CVitamin C +77.4%
Contains more Vitamin AVitamin A +9061%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B6Vitamin B6 +29.5%
Contains more Vitamin B12Vitamin B12 +119.9%
Contains more FolateFolate +288.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~8.435mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pork, fresh, variety meats and by-products, kidneys, raw Liver DV% diff.
Vitamin A 59µg 5405µg 594%
Vitamin B12 8.49µg 18.67µg 424%
Selenium 190µg 67.5µg 223%
Iron 4.89mg 17.92mg 163%
Vitamin B2 1.697mg 2.196mg 38%
Zinc 2.75mg 6.72mg 36%
Vitamin B5 3.13mg 4.774mg 33%
Folate 42µg 163µg 30%
Protein 16.46g 26.02g 19%
Cholesterol 319mg 355mg 12%
Vitamin C 13.3mg 23.6mg 11%
Vitamin B6 0.44mg 0.57mg 10%
Manganese 0.123mg 0.3mg 8%
Vitamin B1 0.34mg 0.258mg 7%
Polyunsaturated fat 0.26g 1.05g 5%
Phosphorus 204mg 241mg 5%
Calories 100kcal 165kcal 3%
Sodium 121mg 49mg 3%
Potassium 229mg 150mg 2%
Saturated fat 1.04g 1.41g 2%
Fats 3.25g 4.4g 2%
Copper 0.622mg 0.634mg 1%
Vitamin B3 8.207mg 8.435mg 1%
Magnesium 17mg 14mg 1%
Carbs 0g 3.76g 1%
Monounsaturated fat 1.07g 0.63g 1%
Net carbs 0g 3.76g N/A
Calcium 9mg 10mg 0%
Tryptophan 0.213mg 0.366mg 0%
Threonine 0.682mg 1.107mg 0%
Isoleucine 0.879mg 1.32mg 0%
Leucine 1.477mg 2.319mg 0%
Lysine 1.185mg 2.007mg 0%
Methionine 0.353mg 0.645mg 0%
Phenylalanine 0.777mg 1.274mg 0%
Valine 0.948mg 1.607mg 0%
Histidine 0.395mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 80%
Protein: 16.46 g
Fats: 3.25 g
Carbs: 0 g
Water: 80.06 g
Other: 0.23 g
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 WaterWater +24.5%
Contains more ProteinProtein +58.1%
Contains more FatsFats +35.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +552.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 45% 11%
Saturated fat: Sat. Fat 1.04 g
Monounsaturated fat: Mono. Fat 1.07 g
Polyunsaturated fat: Poly. Fat 0.26 g
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 less Sat. FatSaturated fat -26.2%
Contains more Mono. FatMonounsaturated fat +69.8%
Contains more Poly. FatPolyunsaturated fat +303.8%

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, variety meats and by-products, kidneys, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168270/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.