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Liver vs Meat - In-Depth Nutrition Comparison

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Important differences between Liver and Meat

  • Liver has more Vitamin B12, Iron, Vitamin B2, Vitamin B5, Copper, and Selenium, however Meat is richer in Vitamin A, Vitamin B1, and Folate.
  • Liver's daily need coverage for Vitamin B12 is 754% more.
  • Liver contains 16 times more Iron than Meat. Liver contains 17.92mg of Iron, while Meat contains 1.15mg.
  • 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 Meat 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
Liver
5
:
3
Meat
Contains more Iron +1458.3%
Contains more Calcium +66.7%
Contains more Copper +471.2%
Contains more Zinc +177.7%
Contains less Sodium -14%
Contains more Potassium +180.7%
Contains more Magnesium +107.1%
Contains more Phosphorus +10.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 44% 2% 38% 21% 37% 66% 115% 8%
Contains more Iron +1458.3%
Contains more Calcium +66.7%
Contains more Copper +471.2%
Contains more Zinc +177.7%
Contains less Sodium -14%
Contains more Potassium +180.7%
Contains more Magnesium +107.1%
Contains more Phosphorus +10.8%

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
Liver
7
:
5
Meat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +467.4%
Contains more Vitamin B3 +13.5%
Contains more Vitamin B5 +371.7%
Contains more Vitamin B12 +3175.4%
Contains more Folate +∞%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B6 +29.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 6% 238% 90% 140% 61% 171% 72% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +467.4%
Contains more Vitamin B3 +13.5%
Contains more Vitamin B5 +371.7%
Contains more Vitamin B12 +3175.4%
Contains more Folate +∞%
Contains more Vitamin B1 +268.2%
Contains more Vitamin B6 +29.6%

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
397
Liver
65
Meat
Mineral Summary Score
150
Liver
41
Meat

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
156%
Liver
157%
Meat
Carbohydrates
4%
Liver
0%
Meat
Fats
20%
Liver
16%
Meat

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.
Liver 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Liver Meat Opinion
Calories 165 143 Liver
Protein 26.02 26.17 Meat
Fats 4.4 3.51 Liver
Vitamin C 23.6 0 Liver
Carbs 3.76 0 Liver
Cholesterol 355 73 Meat
Vitamin D 10 Meat
Iron 17.92 1.15 Liver
Calcium 10 6 Liver
Potassium 150 421 Meat
Magnesium 14 29 Meat
Sugar 0 Liver
Fiber 0 0
Copper 0.634 0.111 Liver
Zinc 6.72 2.42 Liver
Starch
Phosphorus 241 267 Meat
Sodium 49 57 Liver
Vitamin A 17997 0 Liver
Vitamin E 0.08 Meat
Vitamin D 0.2 Meat
Vitamin B1 0.258 0.95 Meat
Vitamin B2 2.196 0.387 Liver
Vitamin B3 8.435 7.432 Liver
Vitamin B5 4.774 1.012 Liver
Vitamin B6 0.57 0.739 Meat
Vitamin B12 18.67 0.57 Liver
Vitamin K 0 Meat
Folate 163 0 Liver
Trans Fat 0.033 Liver
Saturated Fat 1.41 1.198 Meat
Monounsaturated Fat 0.63 1.334 Meat
Polyunsaturated fat 1.05 0.506 Liver
Tryptophan 0.366 0.275 Liver
Threonine 1.107 1.175 Meat
Isoleucine 1.32 1.288 Liver
Leucine 2.319 2.229 Liver
Lysine 2.007 2.427 Meat
Methionine 0.645 0.721 Meat
Phenylalanine 1.274 1.1 Liver
Valine 1.607 1.367 Liver
Histidine 0.708 1.13 Meat
Fructose

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