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Liver vs. Pork chop — In-Depth Nutrition Comparison

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Differences between liver and pork chop

  • Liver is higher than pork chop in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, selenium, folate, and zinc.
  • Liver's daily need coverage for vitamin B12 is 750% higher.
  • Pork chop has less cholesterol.

The food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled.

Infographic

Liver vs Pork chop 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more IronIron +1959.8%
Contains more CopperCopper +503.8%
Contains more ZincZinc +113.3%
Contains less SodiumSodium -33.8%
Contains more ManganeseManganese +2900%
Contains more SeleniumSelenium +85.4%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +110%
~equal in Phosphorus ~241mg

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
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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +135025%
Contains more Vitamin B2Vitamin B2 +601.6%
Contains more Vitamin B5Vitamin B5 +332.4%
Contains more Vitamin B6Vitamin B6 +16.6%
Contains more Vitamin B12Vitamin B12 +2728.8%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +89.9%
~equal in Vitamin B3 ~7.927mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Liver Pork chop DV% diff.
Vitamin B12 18.67µg 0.66µg 750%
Vitamin A 5405µg 4µg 600%
Iron 17.92mg 0.87mg 213%
Vitamin B2 2.196mg 0.313mg 145%
Cholesterol 355mg 78mg 92%
Vitamin B5 4.774mg 1.104mg 73%
Copper 0.634mg 0.105mg 59%
Selenium 67.5µg 36.4µg 57%
Folate 163µg 0µg 41%
Zinc 6.72mg 3.15mg 32%
Vitamin C 23.6mg 0mg 26%
Vitamin B1 0.258mg 0.49mg 19%
Fats 4.4g 14.35g 15%
Saturated fat 1.41g 4.339g 13%
Manganese 0.3mg 0.01mg 13%
Choline 67.5mg 12%
Monounsaturated fat 0.63g 4.887g 11%
Vitamin B6 0.57mg 0.489mg 6%
Polyunsaturated fat 1.05g 1.894g 6%
Vitamin D 1µg 5%
Protein 26.02g 23.72g 5%
Potassium 150mg 315mg 5%
Calcium 10mg 56mg 5%
Vitamin D 40IU 5%
Calories 165kcal 231kcal 3%
Vitamin B3 8.435mg 7.927mg 3%
Vitamin E 0.21mg 1%
Sodium 49mg 74mg 1%
Magnesium 14mg 20mg 1%
Carbs 3.76g 0g 1%
Net carbs 3.76g 0g N/A
Phosphorus 241mg 241mg 0%
Trans fat 0.066g N/A
Tryptophan 0.366mg 0.282mg 0%
Threonine 1.107mg 1.043mg 0%
Isoleucine 1.32mg 1.123mg 0%
Leucine 2.319mg 1.952mg 0%
Lysine 2.007mg 2.109mg 0%
Methionine 0.645mg 0.65mg 0%
Phenylalanine 1.274mg 0.985mg 0%
Valine 1.607mg 1.2mg 0%
Histidine 0.708mg 0.965mg 0%
Omega-3 - DHA 0.03g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.04g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +212.5%
Contains more FatsFats +226.1%
~equal in Protein ~23.72g
~equal in Water ~61.45g

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% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +675.7%
Contains more Poly. FatPolyunsaturated fat +80.4%

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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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.