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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% 0.67% 4.2% 7.5% 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% 3147% 10% 18% 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 +472000%
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 DV% diff.
Vitamin B12 0.53µg 70.58µg 2919%
Copper 0.056mg 14.283mg 1581%
Vitamin A 2µg 9442µg 1049%
Vitamin B2 0.248mg 3.425mg 244%
Vitamin B5 0.723mg 7.11mg 128%
Cholesterol 63mg 396mg 111%
Vitamin B3 4.58mg 17.525mg 81%
Iron 0.79mg 6.54mg 72%
Choline 69.7mg 426mg 65%
Folate 1µg 253µg 63%
Vitamin B1 0.901mg 0.194mg 59%
Phosphorus 197mg 497mg 43%
Vitamin B6 0.472mg 1.017mg 42%
Zinc 1.74mg 5.3mg 32%
Protein 19.74g 29.08g 19%
Manganese 0.011mg 0.356mg 15%
Fats 12.58g 5.26g 11%
Monounsaturated fat 5.61g 1.124g 11%
Saturated fat 4.36g 2.947g 6%
Selenium 33.2µg 36.1µg 5%
Vitamin D 0.5µg 1.2µg 4%
Vitamin D 21IU 49IU 4%
Vitamin K 0µg 3.3µg 3%
Carbs 0g 5.13g 2%
Vitamin E 0.21mg 0.51mg 2%
Polyunsaturated fat 1.34g 1.109g 2%
Calcium 18mg 6mg 1%
Sodium 50mg 79mg 1%
Vitamin C 0.6mg 1.9mg 1%
Calories 198kcal 191kcal 0%
Net carbs 0g 5.13g N/A
Magnesium 21mg 21mg 0%
Potassium 356mg 352mg 0%
Trans fat 0.365g N/A
Tryptophan 0.244mg 0.368mg 0%
Threonine 0.891mg 1.215mg 0%
Isoleucine 0.91mg 1.352mg 0%
Leucine 1.572mg 2.67mg 0%
Lysine 1.766mg 2.247mg 0%
Methionine 0.514mg 0.759mg 0%
Phenylalanine 0.785mg 1.515mg 0%
Valine 1.064mg 1.761mg 0%
Histidine 0.77mg 0.879mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

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
49%
Pork loin
1097%
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.