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Liver vs. Lamb leg — In-Depth Nutrition Comparison

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Important differences between liver and lamb leg

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, folate, and vitamin B6 than lamb leg.
  • Liver's daily need coverage for vitamin B12 is 674% more.
  • Lamb leg contains less cholesterol.

The food varieties used in the comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Lamb, domestic, leg, whole (shank and sirloin), separable lean, and fat, trimmed to 1/4" fat, choice, raw.

Infographic

Liver vs Lamb 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 22% 62% 38% 91% 73% 7.3% 2.6% 113%
Contains more IronIron +979.5%
Contains more CopperCopper +461.1%
Contains more ZincZinc +102.4%
Contains more PhosphorusPhosphorus +41.8%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +1400%
Contains more SeleniumSelenium +226.1%
Contains more MagnesiumMagnesium +64.3%
Contains more PotassiumPotassium +66%
~equal in Calcium ~9mg

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.
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%
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% 0% 4.2% 0% 33% 53% 117% 41% 35% 313% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +98.5%
Contains more Vitamin B2Vitamin B2 +854.8%
Contains more Vitamin B3Vitamin B3 +34.7%
Contains more Vitamin B5Vitamin B5 +591.9%
Contains more Vitamin B6Vitamin B6 +280%
Contains more Vitamin B12Vitamin B12 +646.8%
Contains more FolateFolate +757.9%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Lamb leg DV% diff.
Vitamin B12 18.67µg 2.5µg 674%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 1.66mg 203%
Vitamin B2 2.196mg 0.23mg 151%
Cholesterol 355mg 69mg 95%
Selenium 67.5µg 20.7µg 85%
Vitamin B5 4.774mg 0.69mg 82%
Copper 0.634mg 0.113mg 58%
Folate 163µg 19µg 36%
Vitamin B6 0.57mg 0.15mg 32%
Zinc 6.72mg 3.32mg 31%
Saturated fat 1.41g 7.43g 27%
Vitamin C 23.6mg 0mg 26%
Fats 4.4g 17.07g 19%
Monounsaturated fat 0.63g 7g 16%
Protein 26.02g 17.91g 16%
Vitamin B3 8.435mg 6.26mg 14%
Manganese 0.3mg 0.02mg 12%
Vitamin B1 0.258mg 0.13mg 11%
Phosphorus 241mg 170mg 10%
Calories 165kcal 230kcal 3%
Potassium 150mg 249mg 3%
Magnesium 14mg 23mg 2%
Polyunsaturated fat 1.05g 1.35g 2%
Vitamin E 0.21mg 1%
Carbs 3.76g 0g 1%
Net carbs 3.76g 0g N/A
Calcium 10mg 9mg 0%
Sodium 49mg 56mg 0%
Tryptophan 0.366mg 0.209mg 0%
Threonine 1.107mg 0.767mg 0%
Isoleucine 1.32mg 0.864mg 0%
Leucine 2.319mg 1.393mg 0%
Lysine 2.007mg 1.582mg 0%
Methionine 0.645mg 0.46mg 0%
Phenylalanine 1.274mg 0.729mg 0%
Valine 1.607mg 0.967mg 0%
Histidine 0.708mg 0.567mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
18% 17% 64%
Protein: 17.91 g
Fats: 17.07 g
Carbs: 0 g
Water: 64.32 g
Other: 0.7 g
Contains more ProteinProtein +45.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +114.3%
Contains more FatsFats +288%
~equal in Water ~64.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
47% 44% 9%
Saturated fat: Sat. Fat 7.43 g
Monounsaturated fat: Mono. Fat 7 g
Polyunsaturated fat: Poly. Fat 1.35 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +1011.1%
Contains more Poly. FatPolyunsaturated fat +28.6%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Lamb leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174311/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.