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  6. Pork vs. Chicken liver

Pork vs. Chicken liver — In-Depth Nutrition Comparison

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How are pork and chicken liver different?

  • Pork is higher in vitamin B1; however, chicken liver is richer in vitamin B12, vitamin A, folate, vitamin B2, vitamin B5, iron, copper, and vitamin B6.
  • Daily need coverage for vitamin B12 for chicken liver is 662% higher.
  • Pork contains 3 times more vitamin B1 than chicken liver. While pork contains 0.877mg of vitamin B1, chicken liver contains only 0.305mg.
  • Pork has less cholesterol.

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Chicken, liver, all classes, raw are the varieties used in this article.

Infographic

Pork vs Chicken liver infographic
Infographic link

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
Pork
4
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 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +83.9%
Contains less SodiumSodium -12.7%
Contains more IronIron +933.3%
Contains more CopperCopper +574%
Contains more ZincZinc +11.7%
Contains more PhosphorusPhosphorus +20.7%
Contains more ManganeseManganese +2733.3%
Contains more SeleniumSelenium +20.5%

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
Pork
2
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 60% 1099% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin CVitamin C +2883.3%
Contains more Vitamin AVitamin A +164700%
Contains more Vitamin EVitamin E +141.4%
Contains more Vitamin B2Vitamin B2 +453.9%
Contains more Vitamin B3Vitamin B3 +93.1%
Contains more Vitamin B5Vitamin B5 +793%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin B12Vitamin B12 +2268.6%
Contains more FolateFolate +11660%
Contains more CholineCholine +107%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more ProteinProtein +61.5%
Contains more FatsFats +188.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.1%
Contains more OtherOther +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
38% 30% 32%
Saturated fat: Sat. Fat 1.563 g
Monounsaturated fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
Contains more Mono. FatMonounsaturated fat +395.6%
Contains less Sat. FatSaturated fat -70.1%
~equal in Polyunsaturated fat ~1.306g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Chicken liver DV% diff.
Vitamin B12 0.7µg 16.58µg 662%
Vitamin A 2µg 3296µg 366%
Folate 5µg 588µg 146%
Vitamin B2 0.321mg 1.778mg 112%
Vitamin B5 0.698mg 6.233mg 111%
Iron 0.87mg 8.99mg 102%
Cholesterol 80mg 345mg 88%
Vitamin B1 0.877mg 0.305mg 48%
Copper 0.073mg 0.492mg 47%
Vitamin B6 0.464mg 0.853mg 30%
Vitamin B3 5.037mg 9.728mg 29%
Protein 27.32g 16.92g 21%
Vitamin C 0.6mg 17.9mg 19%
Choline 93.9mg 194.4mg 18%
Saturated fat 5.23g 1.563g 17%
Selenium 45.3µg 54.6µg 17%
Fats 13.92g 4.83g 14%
Monounsaturated fat 6.19g 1.249g 12%
Manganese 0.009mg 0.255mg 11%
Vitamin D 53IU 0IU 7%
Phosphorus 246mg 297mg 7%
Vitamin D 1.3µg 0µg 7%
Calories 242kcal 119kcal 6%
Potassium 423mg 230mg 6%
Vitamin E 0.29mg 0.7mg 3%
Zinc 2.39mg 2.67mg 3%
Magnesium 28mg 19mg 2%
Calcium 19mg 8mg 1%
Polyunsaturated fat 1.2g 1.306g 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Sodium 62mg 71mg 0%
Trans fat 0.065g N/A
Tryptophan 0.338mg 0.176mg 0%
Threonine 1.234mg 0.725mg 0%
Isoleucine 1.26mg 0.813mg 0%
Leucine 2.177mg 1.512mg 0%
Lysine 2.446mg 1.332mg 0%
Methionine 0.712mg 0.432mg 0%
Phenylalanine 1.086mg 0.824mg 0%
Valine 1.473mg 0.998mg 0%
Histidine 1.067mg 0.507mg 0%
Omega-3 - ALA 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.475g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Chicken liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
54%
Pork
387%
Chicken liver
Minerals Daily Need Coverage Score
55%
Pork
108%
Chicken liver

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 265mg)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Chicken liver
Chicken liver is lower in Saturated fat (difference - 3.667g)
Which food is cheaper?
Chicken liver
Chicken liver is cheaper (difference - $0.8)
Which food is richer in minerals?
Chicken liver
Chicken liver is relatively richer in minerals
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.