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  6. Liver vs. Pork Meat

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, 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +66.7%
Contains more IronIron +1458.3%
Contains more CopperCopper +471.2%
Contains more ZincZinc +177.7%
Contains less SodiumSodium -14%
Contains more ManganeseManganese +2207.7%
Contains more SeleniumSelenium +76.7%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +180.7%
Contains more PhosphorusPhosphorus +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
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%
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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +467.4%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more Vitamin B5Vitamin B5 +371.7%
Contains more Vitamin B12Vitamin B12 +3175.4%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +268.2%
Contains more Vitamin B6Vitamin B6 +29.6%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Liver Pork Meat DV% diff.
Vitamin B12 18.67µg 0.57µg 754%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 1.15mg 210%
Vitamin B2 2.196mg 0.387mg 139%
Cholesterol 355mg 73mg 94%
Vitamin B5 4.774mg 1.012mg 75%
Copper 0.634mg 0.111mg 58%
Vitamin B1 0.258mg 0.95mg 58%
Selenium 67.5µg 38.2µg 53%
Folate 163µg 0µg 41%
Zinc 6.72mg 2.42mg 39%
Vitamin C 23.6mg 0mg 26%
Choline 88.9mg 16%
Vitamin B6 0.57mg 0.739mg 13%
Manganese 0.3mg 0.013mg 12%
Potassium 150mg 421mg 8%
Vitamin B3 8.435mg 7.432mg 6%
Magnesium 14mg 29mg 4%
Phosphorus 241mg 267mg 4%
Polyunsaturated fat 1.05g 0.506g 4%
Monounsaturated fat 0.63g 1.334g 2%
Saturated fat 1.41g 1.198g 1%
Calories 165kcal 143kcal 1%
Vitamin D 0.2µg 1%
Vitamin E 0.08mg 1%
Vitamin D 10IU 1%
Carbs 3.76g 0g 1%
Fats 4.4g 3.51g 1%
Protein 26.02g 26.17g 0%
Net carbs 3.76g 0g N/A
Calcium 10mg 6mg 0%
Sodium 49mg 57mg 0%
Trans fat 0.033g N/A
Tryptophan 0.366mg 0.275mg 0%
Threonine 1.107mg 1.175mg 0%
Isoleucine 1.32mg 1.288mg 0%
Leucine 2.319mg 2.229mg 0%
Lysine 2.007mg 2.427mg 0%
Methionine 0.645mg 0.721mg 0%
Phenylalanine 1.274mg 1.1mg 0%
Valine 1.607mg 1.367mg 0%
Histidine 0.708mg 1.13mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.04g 0g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +25.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +72.4%
~equal in Protein ~26.17g
~equal in Water ~69.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Poly. FatPolyunsaturated fat +107.5%
Contains less Sat. FatSaturated fat -15%
Contains more Mono. FatMonounsaturated fat +111.7%

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.