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Liver vs. Pork loin — In-Depth Nutrition Comparison

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Differences between liver and pork loin

  • Liver is higher in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, selenium, and zinc; however, pork loin is richer in vitamin B1.
  • Liver's daily need coverage for vitamin B12 is 756% higher.
  • Liver has 2571 times more vitamin A than pork loin. While liver has 17997IU of vitamin A, pork loin has only 7IU.
  • Pork loin 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, whole, separable lean, and fat, raw.

Infographic

Liver vs Pork loin 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Contains more IronIron +2168.4%
Contains more CopperCopper +1032.1%
Contains more ZincZinc +286.2%
Contains more PhosphorusPhosphorus +22.3%
Contains more ManganeseManganese +2627.3%
Contains more SeleniumSelenium +103.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +137.3%
~equal in Sodium ~50mg

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 2% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
Contains more Vitamin CVitamin C +3833.3%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B2Vitamin B2 +785.5%
Contains more Vitamin B3Vitamin B3 +84.2%
Contains more Vitamin B5Vitamin B5 +560.3%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin B12Vitamin B12 +3422.6%
Contains more FolateFolate +16200%
Contains more Vitamin B1Vitamin B1 +249.2%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Liver Pork loin DV% diff.
Vitamin B12 18.67µg 0.53µg 756%
Vitamin A 5405µg 2µg 600%
Iron 17.92mg 0.79mg 214%
Vitamin B2 2.196mg 0.248mg 150%
Cholesterol 355mg 63mg 97%
Vitamin B5 4.774mg 0.723mg 81%
Copper 0.634mg 0.056mg 64%
Selenium 67.5µg 33.2µg 62%
Vitamin B1 0.258mg 0.901mg 54%
Zinc 6.72mg 1.74mg 45%
Folate 163µg 1µg 41%
Vitamin C 23.6mg 0.6mg 26%
Vitamin B3 8.435mg 4.58mg 24%
Fats 4.4g 12.58g 13%
Choline 69.7mg 13%
Saturated fat 1.41g 4.36g 13%
Manganese 0.3mg 0.011mg 13%
Protein 26.02g 19.74g 13%
Monounsaturated fat 0.63g 5.61g 12%
Vitamin B6 0.57mg 0.472mg 8%
Potassium 150mg 356mg 6%
Phosphorus 241mg 197mg 6%
Vitamin D 21IU 3%
Vitamin D 0.5µg 3%
Polyunsaturated fat 1.05g 1.34g 2%
Calories 165kcal 198kcal 2%
Magnesium 14mg 21mg 2%
Vitamin E 0.21mg 1%
Calcium 10mg 18mg 1%
Carbs 3.76g 0g 1%
Net carbs 3.76g 0g N/A
Sodium 49mg 50mg 0%
Tryptophan 0.366mg 0.244mg 0%
Threonine 1.107mg 0.891mg 0%
Isoleucine 1.32mg 0.91mg 0%
Leucine 2.319mg 1.572mg 0%
Lysine 2.007mg 1.766mg 0%
Methionine 0.645mg 0.514mg 0%
Phenylalanine 1.274mg 0.785mg 0%
Valine 1.607mg 1.064mg 0%
Histidine 0.708mg 0.77mg 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
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more ProteinProtein +31.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +97.4%
Contains more FatsFats +185.9%
~equal in Water ~66.92g

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% 12%
Saturated fat: Sat. Fat 4.36 g
Monounsaturated fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
Contains less Sat. FatSaturated fat -67.7%
Contains more Mono. FatMonounsaturated fat +790.5%
Contains more Poly. FatPolyunsaturated fat +27.6%

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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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.