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Pork vs. Beef Liver — In-Depth Nutrition Comparison

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How are pork and beef Liver different?

  • Beef Liver is higher than pork in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, iron, folate, and choline.
  • Beef Liver covers your daily need for vitamin B12, 2912% more than pork.
  • Pork is lower in cholesterol.

Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Beef, variety meats, and by-products, liver, cooked, braised types were used in this article.

Infographic

Pork 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.
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +20.2%
Contains less SodiumSodium -21.5%
Contains more SeleniumSelenium +25.5%
Contains more IronIron +651.7%
Contains more CopperCopper +19465.8%
Contains more ZincZinc +121.8%
Contains more PhosphorusPhosphorus +102%
Contains more ManganeseManganese +3855.6%

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.
Pork
1
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% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 +352.1%
Contains more Vitamin CVitamin C +216.7%
Contains more Vitamin AVitamin A +472000%
Contains more Vitamin EVitamin E +75.9%
Contains more Vitamin B2Vitamin B2 +967%
Contains more Vitamin B3Vitamin B3 +247.9%
Contains more Vitamin B5Vitamin B5 +918.6%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more Vitamin B12Vitamin B12 +9982.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4960%
Contains more CholineCholine +353.7%
~equal in Vitamin D ~1.2µg

All nutrients comparison - raw data values

Nutrient Pork Beef Liver DV% diff.
Vitamin B12 0.7µg 70.58µg 2912%
Copper 0.073mg 14.283mg 1579%
Vitamin A 2µg 9442µg 1049%
Vitamin B2 0.321mg 3.425mg 239%
Vitamin B5 0.698mg 7.11mg 128%
Cholesterol 80mg 396mg 105%
Vitamin B3 5.037mg 17.525mg 78%
Iron 0.87mg 6.54mg 71%
Folate 5µg 253µg 62%
Choline 93.9mg 426mg 60%
Vitamin B1 0.877mg 0.194mg 57%
Vitamin B6 0.464mg 1.017mg 43%
Phosphorus 246mg 497mg 36%
Zinc 2.39mg 5.3mg 26%
Selenium 45.3µg 36.1µg 17%
Manganese 0.009mg 0.356mg 15%
Monounsaturated fat 6.19g 1.124g 13%
Fats 13.92g 5.26g 13%
Saturated fat 5.23g 2.947g 10%
Protein 27.32g 29.08g 4%
Vitamin K 0µg 3.3µg 3%
Calories 242kcal 191kcal 3%
Potassium 423mg 352mg 2%
Magnesium 28mg 21mg 2%
Carbs 0g 5.13g 2%
Vitamin D 1.3µg 1.2µg 1%
Vitamin E 0.29mg 0.51mg 1%
Sodium 62mg 79mg 1%
Calcium 19mg 6mg 1%
Vitamin D 53IU 49IU 1%
Vitamin C 0.6mg 1.9mg 1%
Polyunsaturated fat 1.2g 1.109g 1%
Net carbs 0g 5.13g N/A
Trans fat 0.365g N/A
Tryptophan 0.338mg 0.368mg 0%
Threonine 1.234mg 1.215mg 0%
Isoleucine 1.26mg 1.352mg 0%
Leucine 2.177mg 2.67mg 0%
Lysine 2.446mg 2.247mg 0%
Methionine 0.712mg 0.759mg 0%
Phenylalanine 1.086mg 1.515mg 0%
Valine 1.473mg 1.761mg 0%
Histidine 1.067mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
1
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +164.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +93.3%
~equal in Protein ~29.08g
~equal in Water ~58.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +450.7%
Contains less Sat. FatSaturated fat -43.7%
~equal in Polyunsaturated fat ~1.109g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.