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Pork leg vs. Liver — In-Depth Nutrition Comparison

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How are pork leg and liver different?

  • Pork leg is higher in vitamin B1; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, and zinc.
  • Daily need coverage for vitamin B12 for liver is 752% higher.
  • Pork leg contains 3 times more vitamin B1 than liver. While pork leg contains 0.736mg of vitamin B1, liver contains only 0.258mg.
  • Pork leg has less cholesterol.

Pork, fresh, leg (ham), whole, separable lean, and fat, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Pork leg vs Liver 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.
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%
Liver
7
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%
Contains more MagnesiumMagnesium +42.9%
Contains more PotassiumPotassium +110%
Contains more CalciumCalcium +100%
Contains more IronIron +2008.2%
Contains more CopperCopper +875.4%
Contains more ZincZinc +248.2%
Contains more PhosphorusPhosphorus +21.1%
Contains more ManganeseManganese +1204.3%
Contains more SeleniumSelenium +129.6%
~equal in Sodium ~49mg

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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +185.3%
Contains more Vitamin CVitamin C +3271.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +998%
Contains more Vitamin B3Vitamin B3 +84.4%
Contains more Vitamin B5Vitamin B5 +596.9%
Contains more Vitamin B6Vitamin B6 +42.1%
Contains more Vitamin B12Vitamin B12 +2863.5%
Contains more FolateFolate +2228.6%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pork leg Liver DV% diff.
Vitamin B12 0.63µg 18.67µg 752%
Vitamin A 0µg 5405µg 601%
Iron 0.85mg 17.92mg 213%
Vitamin B2 0.2mg 2.196mg 154%
Cholesterol 73mg 355mg 94%
Vitamin B5 0.685mg 4.774mg 82%
Selenium 29.4µg 67.5µg 69%
Copper 0.065mg 0.634mg 63%
Zinc 1.93mg 6.72mg 44%
Vitamin B1 0.736mg 0.258mg 40%
Folate 7µg 163µg 39%
Vitamin C 0.7mg 23.6mg 25%
Vitamin B3 4.574mg 8.435mg 24%
Saturated fat 6.54g 1.41g 23%
Fats 18.87g 4.4g 22%
Monounsaturated fat 8.38g 0.63g 19%
Protein 17.43g 26.02g 17%
Vitamin B6 0.401mg 0.57mg 13%
Manganese 0.023mg 0.3mg 12%
Phosphorus 199mg 241mg 6%
Polyunsaturated fat 2.01g 1.05g 6%
Potassium 315mg 150mg 5%
Calories 245kcal 165kcal 4%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Calcium 5mg 10mg 1%
Magnesium 20mg 14mg 1%
Carbs 0g 3.76g 1%
Net carbs 0g 3.76g N/A
Sodium 47mg 49mg 0%
Tryptophan 0.208mg 0.366mg 0%
Threonine 0.776mg 1.107mg 0%
Isoleucine 0.787mg 1.32mg 0%
Leucine 1.376mg 2.319mg 0%
Lysine 1.55mg 2.007mg 0%
Methionine 0.444mg 0.645mg 0%
Phenylalanine 0.689mg 1.274mg 0%
Valine 0.931mg 1.607mg 0%
Histidine 0.659mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g N/A

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
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
Contains more FatsFats +328.9%
Contains more ProteinProtein +49.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +22%
~equal in Water ~64.32g

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
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
Contains more Mono. FatMonounsaturated fat +1230.2%
Contains more Poly. FatPolyunsaturated fat +91.4%
Contains less Sat. FatSaturated fat -78.4%

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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. Pork leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.