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Pork loin vs. Liver — In-Depth Nutrition Comparison

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Differences between pork loin and liver

  • Pork loin is higher in vitamin B1; however, liver is richer in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, selenium, and zinc.
  • Liver's daily need coverage for vitamin B12 is 756% higher.
  • Pork loin has 3 times more vitamin B1 than liver. While pork loin has 0.901mg of vitamin B1, liver has only 0.258mg.
  • Pork loin has less cholesterol.

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

Infographic

Pork loin 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 15% 5.4% 31% 30% 19% 47% 84% 6.5% 1.4% 181%
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%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +137.3%
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%
~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% 0.67% 4.2% 7.5% 225% 57% 86% 43% 109% 66% 0% 0.75% 38%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +249.2%
Contains more CholineCholine +∞%
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%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork loin Liver DV% diff.
Vitamin B12 0.53µg 18.67µg 756%
Vitamin A 2µg 5405µg 600%
Iron 0.79mg 17.92mg 214%
Vitamin B2 0.248mg 2.196mg 150%
Cholesterol 63mg 355mg 97%
Vitamin B5 0.723mg 4.774mg 81%
Copper 0.056mg 0.634mg 64%
Selenium 33.2µg 67.5µg 62%
Vitamin B1 0.901mg 0.258mg 54%
Zinc 1.74mg 6.72mg 45%
Folate 1µg 163µg 41%
Vitamin C 0.6mg 23.6mg 26%
Vitamin B3 4.58mg 8.435mg 24%
Fats 12.58g 4.4g 13%
Choline 69.7mg 13%
Saturated fat 4.36g 1.41g 13%
Manganese 0.011mg 0.3mg 13%
Protein 19.74g 26.02g 13%
Monounsaturated fat 5.61g 0.63g 12%
Vitamin B6 0.472mg 0.57mg 8%
Potassium 356mg 150mg 6%
Phosphorus 197mg 241mg 6%
Vitamin D 21IU 3%
Vitamin D 0.5µg 3%
Polyunsaturated fat 1.34g 1.05g 2%
Calories 198kcal 165kcal 2%
Magnesium 21mg 14mg 2%
Vitamin E 0.21mg 1%
Calcium 18mg 10mg 1%
Carbs 0g 3.76g 1%
Net carbs 0g 3.76g N/A
Sodium 50mg 49mg 0%
Tryptophan 0.244mg 0.366mg 0%
Threonine 0.891mg 1.107mg 0%
Isoleucine 0.91mg 1.32mg 0%
Leucine 1.572mg 2.319mg 0%
Lysine 1.766mg 2.007mg 0%
Methionine 0.514mg 0.645mg 0%
Phenylalanine 0.785mg 1.274mg 0%
Valine 1.064mg 1.607mg 0%
Histidine 0.77mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

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
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
Contains more FatsFats +185.9%
Contains more ProteinProtein +31.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +97.4%
~equal in Water ~64.32g

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
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 +790.5%
Contains more Poly. FatPolyunsaturated fat +27.6%
Contains less Sat. FatSaturated fat -67.7%

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