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Liver vs Pork - In-Depth Nutrition Comparison

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Summary of differences between Liver and Pork

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Copper, Selenium, and Folate, while Pork has more Vitamin B1.
  • Liver covers your daily need of Vitamin B12 749% more than Pork.
  • Liver contains 2703 times more Vitamin A RAE than Pork. While Liver contains 5405µg of Vitamin A RAE, Pork contains only 2µg.
  • The amount of Cholesterol in Pork is lower.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, liver, cooked, braised and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Liver vs Pork 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
4
:
4
Pork
Contains more Iron +1959.8%
Contains less Sodium -21%
Contains more Zinc +181.2%
Contains more Copper +768.5%
Contains more Calcium +90%
Contains more Magnesium +100%
Contains more Potassium +182%
Equal in Phosphorus - 246
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 33% 20% 106% 38% 9% 66% 25%
Contains more Iron +1959.8%
Contains less Sodium -21%
Contains more Zinc +181.2%
Contains more Copper +768.5%
Contains more Calcium +90%
Contains more Magnesium +100%
Contains more Potassium +182%
Equal in Phosphorus - 246

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
8
:
4
Pork
Contains more Vitamin A +257000%
Contains more Vitamin C +3833.3%
Contains more Vitamin B2 +584.1%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +584%
Contains more Vitamin B6 +22.8%
Contains more Folate +3160%
Contains more Vitamin B12 +2567.1%
Contains more Vitamin B1 +239.9%
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 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +257000%
Contains more Vitamin C +3833.3%
Contains more Vitamin B2 +584.1%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +584%
Contains more Vitamin B6 +22.8%
Contains more Folate +3160%
Contains more Vitamin B12 +2567.1%
Contains more Vitamin B1 +239.9%

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 Pork
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liver Pork Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 27.32g Pork
Fats 4.4g 13.92g Pork
Carbs 3.76g 0g Liver
Calories 165kcal 242kcal Pork
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
Calcium 10mg 19mg Pork
Iron 17.92mg 0.87mg Liver
Magnesium 14mg 28mg Pork
Phosphorus 241mg 246mg Pork
Potassium 150mg 423mg Pork
Sodium 49mg 62mg Liver
Zinc 6.72mg 2.39mg Liver
Copper 0.634mg 0.073mg Liver
Vitamin A 17997IU 7IU Liver
Vitamin E mg 0.29mg Pork
Vitamin D IU 53IU Pork
Vitamin D µg 1.3µg Pork
Vitamin C 23.6mg 0.6mg Liver
Vitamin B1 0.258mg 0.877mg Pork
Vitamin B2 2.196mg 0.321mg Liver
Vitamin B3 8.435mg 5.037mg Liver
Vitamin B5 4.774mg 0.698mg Liver
Vitamin B6 0.57mg 0.464mg Liver
Folate 163µg 5µg Liver
Vitamin B12 18.67µg 0.7µg Liver
Vitamin K µg 0µg Pork
Tryptophan 0.366mg 0.338mg Liver
Threonine 1.107mg 1.234mg Pork
Isoleucine 1.32mg 1.26mg Liver
Leucine 2.319mg 2.177mg Liver
Lysine 2.007mg 2.446mg Pork
Methionine 0.645mg 0.712mg Pork
Phenylalanine 1.274mg 1.086mg Liver
Valine 1.607mg 1.473mg Liver
Histidine 0.708mg 1.067mg Pork
Cholesterol 355mg 80mg Pork
Trans Fat g g
Saturated Fat 1.41g 5.23g Liver
Monounsaturated Fat 0.63g 6.19g Pork
Polyunsaturated fat 1.05g 1.2g Pork

Which food is preferable for your diet?

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

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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
56
Pork
Mineral Summary Score
150
Liver
37
Pork

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
164%
Pork
Carbohydrates
4%
Liver
0%
Pork
Fats
20%
Liver
64%
Pork

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 275mg)
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 - 13mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 3.82g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.5)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
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.

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.