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  6. Pork leg vs. Chicken liver

Pork leg vs. Chicken liver — In-Depth Nutrition Comparison

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A recap on differences between pork leg and chicken liver

  • Pork leg is higher in vitamin B1, yet chicken liver is higher in vitamin B12, vitamin A, folate, vitamin B2, vitamin B5, iron, copper, and selenium.
  • Chicken liver covers your daily vitamin B12 needs 665% more than pork leg.
  • Pork leg contains 2 times more vitamin B1 than chicken liver. While pork leg contains 0.736mg of vitamin B1, chicken liver contains only 0.305mg.
  • The amount of cholesterol in pork leg is lower.

Food varieties used in this article are Pork, fresh, leg (ham), whole, separable lean, and fat, raw and Chicken, liver, all classes, raw.

Infographic

Pork leg vs Chicken liver 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Contains more PotassiumPotassium +37%
Contains less SodiumSodium -33.8%
Contains more CalciumCalcium +60%
Contains more IronIron +957.6%
Contains more CopperCopper +656.9%
Contains more ZincZinc +38.3%
Contains more PhosphorusPhosphorus +49.2%
Contains more ManganeseManganese +1008.7%
Contains more SeleniumSelenium +85.7%
~equal in Magnesium ~19mg

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.
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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 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 60% 1099% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +141.3%
Contains more Vitamin CVitamin C +2457.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +789%
Contains more Vitamin B3Vitamin B3 +112.7%
Contains more Vitamin B5Vitamin B5 +809.9%
Contains more Vitamin B6Vitamin B6 +112.7%
Contains more Vitamin B12Vitamin B12 +2531.7%
Contains more FolateFolate +8300%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more FatsFats +290.7%
Contains more OtherOther +16%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.4%
~equal in Protein ~16.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
38% 30% 32%
Saturated fat: Sat. Fat 1.563 g
Monounsaturated fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
Contains more Mono. FatMonounsaturated fat +570.9%
Contains more Poly. FatPolyunsaturated fat +53.9%
Contains less Sat. FatSaturated fat -76.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork leg Chicken liver
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pork leg Chicken liver DV% diff.
Vitamin B12 0.63µg 16.58µg 665%
Vitamin A 0µg 3296µg 366%
Folate 7µg 588µg 145%
Vitamin B2 0.2mg 1.778mg 121%
Vitamin B5 0.685mg 6.233mg 111%
Iron 0.85mg 8.99mg 102%
Cholesterol 73mg 345mg 91%
Copper 0.065mg 0.492mg 47%
Selenium 29.4µg 54.6µg 46%
Vitamin B1 0.736mg 0.305mg 36%
Vitamin B6 0.401mg 0.853mg 35%
Choline 194.4mg 35%
Vitamin B3 4.574mg 9.728mg 32%
Saturated fat 6.54g 1.563g 23%
Fats 18.87g 4.83g 22%
Vitamin C 0.7mg 17.9mg 19%
Monounsaturated fat 8.38g 1.249g 18%
Phosphorus 199mg 297mg 14%
Manganese 0.023mg 0.255mg 10%
Zinc 1.93mg 2.67mg 7%
Calories 245kcal 119kcal 6%
Vitamin E 0.7mg 5%
Polyunsaturated fat 2.01g 1.306g 5%
Vitamin D 0.5µg 0µg 3%
Potassium 315mg 230mg 3%
Vitamin D 20IU 0IU 3%
Protein 17.43g 16.92g 1%
Sodium 47mg 71mg 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Magnesium 20mg 19mg 0%
Calcium 5mg 8mg 0%
Trans fat 0.065g N/A
Tryptophan 0.208mg 0.176mg 0%
Threonine 0.776mg 0.725mg 0%
Isoleucine 0.787mg 0.813mg 0%
Leucine 1.376mg 1.512mg 0%
Lysine 1.55mg 1.332mg 0%
Methionine 0.444mg 0.432mg 0%
Phenylalanine 0.689mg 0.824mg 0%
Valine 0.931mg 0.998mg 0%
Histidine 0.659mg 0.507mg 0%
Omega-3 - ALA 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.475g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork leg Chicken liver
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
42%
Pork leg
387%
Chicken liver
Minerals Daily Need Coverage Score
40%
Pork leg
108%
Chicken liver

Comparison summary

Which food is lower in Cholesterol?
Pork leg
Pork leg is lower in Cholesterol (difference - 272mg)
Which food is lower in Sugar?
Pork leg
Pork leg is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pork leg
Pork leg contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Chicken liver
Chicken liver is lower in Saturated fat (difference - 4.977g)
Which food is richer in minerals?
Chicken liver
Chicken liver is relatively richer in minerals
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/nutrients
  2. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.