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Liver vs. Pork belly — In-Depth Nutrition Comparison

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What are the main differences between liver and pork belly?

  • Pork belly has less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, and zinc than liver.
  • Liver's daily need coverage for vitamin B12 is 743% higher.
  • Liver has 1802 times more vitamin A than pork belly. Liver has 5405µg of vitamin A, while pork belly has 3µg.
  • Pork belly contains less cholesterol.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Pork, fresh, belly, raw types in this comparison.

Infographic

Liver vs Pork belly 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
8
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 2.9% 1.5% 16% 20% 17% 28% 46% 4.2% 0.78% 44%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +100%
Contains more IronIron +3346.2%
Contains more CopperCopper +1119.2%
Contains more ZincZinc +558.8%
Contains more PhosphorusPhosphorus +123.1%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +743.8%
Contains more PotassiumPotassium +23.3%
Contains less SodiumSodium -34.7%

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
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%
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 1% 1% 7.8% 0% 99% 56% 87% 15% 30% 105% 0% 0.75% 0%
Contains more Vitamin CVitamin C +7766.7%
Contains more Vitamin AVitamin A +180066.7%
Contains more Vitamin B2Vitamin B2 +807.4%
Contains more Vitamin B3Vitamin B3 +81.5%
Contains more Vitamin B5Vitamin B5 +1764.8%
Contains more Vitamin B6Vitamin B6 +338.5%
Contains more Vitamin B12Vitamin B12 +2122.6%
Contains more FolateFolate +16200%
Contains more Vitamin B1Vitamin B1 +53.5%
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
9% 53% 37%
Protein: 9.34 g
Fats: 53.01 g
Carbs: 0 g
Water: 36.74 g
Other: 0.91 g
Contains more ProteinProtein +178.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +75.1%
Contains more OtherOther +64.8%
Contains more FatsFats +1104.8%

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
39% 50% 11%
Saturated fat: Sat. Fat 19.33 g
Monounsaturated fat: Mono. Fat 24.7 g
Polyunsaturated fat: Poly. Fat 5.65 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +3820.6%
Contains more Poly. FatPolyunsaturated fat +438.1%

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 belly
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Liver Pork belly DV% diff.
Vitamin B12 18.67µg 0.84µg 743%
Vitamin A 5405µg 3µg 600%
Iron 17.92mg 0.52mg 218%
Vitamin B2 2.196mg 0.242mg 150%
Selenium 67.5µg 8µg 108%
Cholesterol 355mg 72mg 94%
Vitamin B5 4.774mg 0.256mg 90%
Saturated fat 1.41g 19.33g 81%
Fats 4.4g 53.01g 75%
Copper 0.634mg 0.052mg 65%
Monounsaturated fat 0.63g 24.7g 60%
Zinc 6.72mg 1.02mg 52%
Folate 163µg 1µg 41%
Vitamin B6 0.57mg 0.13mg 34%
Protein 26.02g 9.34g 33%
Polyunsaturated fat 1.05g 5.65g 31%
Vitamin C 23.6mg 0.3mg 26%
Vitamin B3 8.435mg 4.647mg 24%
Phosphorus 241mg 108mg 19%
Calories 165kcal 518kcal 18%
Manganese 0.3mg 0.006mg 13%
Vitamin B1 0.258mg 0.396mg 12%
Vitamin E 0.39mg 3%
Magnesium 14mg 4mg 2%
Sodium 49mg 32mg 1%
Potassium 150mg 185mg 1%
Calcium 10mg 5mg 1%
Carbs 3.76g 0g 1%
Net carbs 3.76g 0g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Pork belly
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
422%
Liver
31%
Pork belly
Minerals Daily Need Coverage Score
161%
Liver
18%
Pork belly

Comparison summary

Which food is lower in Cholesterol?
Pork belly
Pork belly is lower in Cholesterol (difference - 283mg)
Which food contains less Sodium?
Pork belly
Pork belly contains less Sodium (difference - 17mg)
Which food is cheaper?
Pork belly
Pork belly is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Liver
Liver is lower in Saturated fat (difference - 17.92g)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
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)

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 belly - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167812/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.