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Liver vs. Pork Meat — In-Depth Nutrition Comparison

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Important differences between Liver and Pork Meat

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

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

Infographic

Liver vs Pork Meat 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 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%
Contains more Magnesium +107.1%
Contains more Phosphorus +10.8%
Contains more Potassium +180.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
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%
Contains more Magnesium +107.1%
Contains more Phosphorus +10.8%
Contains more Potassium +180.7%

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
7
:
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%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B6 +29.6%
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%
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%
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%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B6 +29.6%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

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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
397%
Liver
65%
Pork Meat
Minerals Daily Need Coverage Score
161%
Liver
54%
Pork Meat

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.