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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, iron, vitamin B2, vitamin B5, copper, selenium, and folate, while pork has more vitamin B1.
  • Liver covers your daily need for vitamin B12, 749% more than pork.
  • Liver contains 2571 times more vitamin A than pork. While liver contains 17997IU of vitamin A, pork contains only 7IU.
  • 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.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
6
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%
Pork
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more IronIron +1959.8%
Contains more CopperCopper +768.5%
Contains more ZincZinc +181.2%
Contains less SodiumSodium -21%
Contains more ManganeseManganese +3233.3%
Contains more SeleniumSelenium +49%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +182%
~equal in Phosphorus ~246mg

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
8
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%
Pork
4
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +3833.3%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B2Vitamin B2 +584.1%
Contains more Vitamin B3Vitamin B3 +67.5%
Contains more Vitamin B5Vitamin B5 +584%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more Vitamin B12Vitamin B12 +2567.1%
Contains more FolateFolate +3160%
Contains more Vitamin B1Vitamin B1 +239.9%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Liver Pork DV% diff.
Vitamin B12 18.67µg 0.7µg 749%
Vitamin A 5405µg 2µg 600%
Iron 17.92mg 0.87mg 213%
Vitamin B2 2.196mg 0.321mg 144%
Cholesterol 355mg 80mg 92%
Vitamin B5 4.774mg 0.698mg 82%
Copper 0.634mg 0.073mg 62%
Vitamin B1 0.258mg 0.877mg 52%
Selenium 67.5µg 45.3µg 40%
Folate 163µg 5µg 40%
Zinc 6.72mg 2.39mg 39%
Vitamin C 23.6mg 0.6mg 26%
Vitamin B3 8.435mg 5.037mg 21%
Choline 93.9mg 17%
Saturated fat 1.41g 5.23g 17%
Fats 4.4g 13.92g 15%
Monounsaturated fat 0.63g 6.19g 14%
Manganese 0.3mg 0.009mg 13%
Potassium 150mg 423mg 8%
Vitamin B6 0.57mg 0.464mg 8%
Vitamin D 53IU 7%
Vitamin D 1.3µg 7%
Calories 165kcal 242kcal 4%
Protein 26.02g 27.32g 3%
Magnesium 14mg 28mg 3%
Vitamin E 0.29mg 2%
Sodium 49mg 62mg 1%
Phosphorus 241mg 246mg 1%
Calcium 10mg 19mg 1%
Carbs 3.76g 0g 1%
Polyunsaturated fat 1.05g 1.2g 1%
Net carbs 3.76g 0g N/A
Tryptophan 0.366mg 0.338mg 0%
Threonine 1.107mg 1.234mg 0%
Isoleucine 1.32mg 1.26mg 0%
Leucine 2.319mg 2.177mg 0%
Lysine 2.007mg 2.446mg 0%
Methionine 0.645mg 0.712mg 0%
Phenylalanine 1.274mg 1.086mg 0%
Valine 1.607mg 1.473mg 0%
Histidine 0.708mg 1.067mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g 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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +68.5%
Contains more FatsFats +216.4%
~equal in Protein ~27.32g
~equal in Water ~57.87g

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
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -73%
Contains more Mono. FatMonounsaturated fat +882.5%
Contains more Poly. FatPolyunsaturated fat +14.3%

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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. 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.