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Pork vs. Liver — In-Depth Nutrition Comparison

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Summary of differences between pork and liver

  • Pork has more vitamin B1, while liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, selenium, and folate.
  • Liver covers your daily need for vitamin B12, 749% more than pork.
  • Pork contains 3 times more vitamin B1 than liver. While pork contains 0.877mg of vitamin B1, liver contains only 0.258mg.
  • The amount of cholesterol in pork is lower.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Pork vs 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
3
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%
Liver
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 +100%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +182%
Contains more IronIron +1959.8%
Contains more CopperCopper +768.5%
Contains more ZincZinc +181.2%
Contains less SodiumSodium -21%
Contains more ManganeseManganese +3233.3%
Contains more SeleniumSelenium +49%
~equal in Phosphorus ~241mg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Liver
Liver
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 79% 0% 1802% 0% 65% 507% 158% 286% 132% 2334% 0% 122%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +239.9%
Contains more Vitamin CVitamin C +3833.3%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B2Vitamin B2 +584.1%
Contains more Vitamin B3Vitamin B3 +67.5%
Contains more Vitamin B5Vitamin B5 +584%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more Vitamin B12Vitamin B12 +2567.1%
Contains more FolateFolate +3160%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork Liver DV% diff.
Vitamin B12 0.7µg 18.67µg 749%
Vitamin A 2µg 5405µg 600%
Iron 0.87mg 17.92mg 213%
Vitamin B2 0.321mg 2.196mg 144%
Cholesterol 80mg 355mg 92%
Vitamin B5 0.698mg 4.774mg 82%
Copper 0.073mg 0.634mg 62%
Vitamin B1 0.877mg 0.258mg 52%
Selenium 45.3µg 67.5µg 40%
Folate 5µg 163µg 40%
Zinc 2.39mg 6.72mg 39%
Vitamin C 0.6mg 23.6mg 26%
Vitamin B3 5.037mg 8.435mg 21%
Choline 93.9mg 17%
Saturated fat 5.23g 1.41g 17%
Fats 13.92g 4.4g 15%
Monounsaturated fat 6.19g 0.63g 14%
Manganese 0.009mg 0.3mg 13%
Potassium 423mg 150mg 8%
Vitamin B6 0.464mg 0.57mg 8%
Vitamin D* 53 IU 7%
Vitamin D 1.3µg 7%
Calories 242kcal 165kcal 4%
Protein 27.32g 26.02g 3%
Magnesium 28mg 14mg 3%
Vitamin E 0.29mg 2%
Carbs 0g 3.76g 1%
Calcium 19mg 10mg 1%
Phosphorus 246mg 241mg 1%
Sodium 62mg 49mg 1%
Polyunsaturated fat 1.2g 1.05g 1%
Protein per 100 calories 11g 16g N/A
Calories per 10 g protein 89kcal 63kcal N/A
Weight per 100 calories 41g 61g N/A
Unsaturated / Saturated Fat ratio 1.4 1.2 N/A
Net carbs 0g 3.76g N/A
Tryptophan 0.338mg 0.366mg 0%
Threonine 1.234mg 1.107mg 0%
Isoleucine 1.26mg 1.32mg 0%
Leucine 2.177mg 2.319mg 0%
Lysine 2.446mg 2.007mg 0%
Methionine 0.712mg 0.645mg 0%
Phenylalanine 1.086mg 1.274mg 0%
Valine 1.473mg 1.607mg 0%
Histidine 1.067mg 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
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
Liver
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 +216.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.1%
Contains more OtherOther +68.5%
~equal in Protein ~26.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
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
Liver
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 +882.5%
Contains more Poly. FatPolyunsaturated fat +14.3%
Contains less Sat. FatSaturated fat -73%

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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. 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.