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Pork loin vs. Beef Liver — In-Depth Nutrition Comparison

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What are the main differences between Pork loin and Beef Liver?

  • Pork loin has less Vitamin B12, Copper, Vitamin A, Vitamin B2, Vitamin B5, Vitamin B3, Iron, Choline, and Folate than Beef Liver.
  • Beef Liver's daily need coverage for Vitamin B12 is 2919% higher.
  • Pork loin contains less Cholesterol.

We used Pork, fresh, loin, whole, separable lean and fat, raw and Beef, variety meats and by-products, liver, cooked, braised types in this comparison.

Infographic

Pork loin vs Beef 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -36.7%
Contains more IronIron +727.8%
Contains more CopperCopper +25405.4%
Contains more ZincZinc +204.6%
Contains more PhosphorusPhosphorus +152.3%
Contains more ManganeseManganese +3136.4%
~equal in Magnesium ~21mg
~equal in Potassium ~352mg
~equal in Selenium ~36.1µg

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% 0.42% 4.2% 15% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
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 6.3% 1903% 10% 36% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin B1Vitamin B1 +364.4%
Contains more Vitamin CVitamin C +216.7%
Contains more Vitamin AVitamin A +452957.1%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin DVitamin D +140%
Contains more Vitamin B2Vitamin B2 +1281%
Contains more Vitamin B3Vitamin B3 +282.6%
Contains more Vitamin B5Vitamin B5 +883.4%
Contains more Vitamin B6Vitamin B6 +115.5%
Contains more Vitamin B12Vitamin B12 +13217%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25200%
Contains more CholineCholine +511.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more FatsFats +139.2%
Contains more WaterWater +13.8%
Contains more ProteinProtein +47.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +126.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 50% 12%
Saturated Fat: Sat. Fat 4.36 g
Monounsaturated Fat: Mono. Fat 5.61 g
Polyunsaturated fat: Poly. Fat 1.34 g
57% 22% 21%
Saturated Fat: Sat. Fat 2.947 g
Monounsaturated Fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
Contains more Mono. FatMonounsaturated Fat +399.1%
Contains more Poly. FatPolyunsaturated fat +20.8%
Contains less Sat. FatSaturated Fat -32.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork loin Beef Liver Opinion
Calories 198kcal 191kcal Pork loin
Protein 19.74g 29.08g Beef Liver
Fats 12.58g 5.26g Pork loin
Vitamin C 0.6mg 1.9mg Beef Liver
Net carbs 0g 5.13g Beef Liver
Carbs 0g 5.13g Beef Liver
Cholesterol 63mg 396mg Pork loin
Vitamin D 21IU 49IU Beef Liver
Magnesium 21mg 21mg
Calcium 18mg 6mg Pork loin
Potassium 356mg 352mg Pork loin
Iron 0.79mg 6.54mg Beef Liver
Copper 0.056mg 14.283mg Beef Liver
Zinc 1.74mg 5.3mg Beef Liver
Phosphorus 197mg 497mg Beef Liver
Sodium 50mg 79mg Pork loin
Vitamin A 7IU 31714IU Beef Liver
Vitamin A 2µg 9442µg Beef Liver
Vitamin E 0.21mg 0.51mg Beef Liver
Vitamin D 0.5µg 1.2µg Beef Liver
Manganese 0.011mg 0.356mg Beef Liver
Selenium 33.2µg 36.1µg Beef Liver
Vitamin B1 0.901mg 0.194mg Pork loin
Vitamin B2 0.248mg 3.425mg Beef Liver
Vitamin B3 4.58mg 17.525mg Beef Liver
Vitamin B5 0.723mg 7.11mg Beef Liver
Vitamin B6 0.472mg 1.017mg Beef Liver
Vitamin B12 0.53µg 70.58µg Beef Liver
Vitamin K 0µg 3.3µg Beef Liver
Folate 1µg 253µg Beef Liver
Trans Fat 0.365g Pork loin
Choline 69.7mg 426mg Beef Liver
Saturated Fat 4.36g 2.947g Beef Liver
Monounsaturated Fat 5.61g 1.124g Pork loin
Polyunsaturated fat 1.34g 1.109g Pork loin
Tryptophan 0.244mg 0.368mg Beef Liver
Threonine 0.891mg 1.215mg Beef Liver
Isoleucine 0.91mg 1.352mg Beef Liver
Leucine 1.572mg 2.67mg Beef Liver
Lysine 1.766mg 2.247mg Beef Liver
Methionine 0.514mg 0.759mg Beef Liver
Phenylalanine 0.785mg 1.515mg Beef Liver
Valine 1.064mg 1.761mg Beef Liver
Histidine 0.77mg 0.879mg Beef Liver
Omega-3 - ALA 0.017g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork loin Beef Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
50%
Pork loin
1003%
Beef Liver
Minerals Daily Need Coverage Score
42%
Pork loin
567%
Beef Liver

Comparison summary

Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 333mg)
Which food contains less Sodium?
Pork loin
Pork loin contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Beef Liver
Beef Liver is lower in Saturated Fat (difference - 1.413g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.