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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 RAE, Iron, Vitamin B2, Vitamin B5, Copper, Selenium, and Folate.
  • Liver covers your daily need of 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork
4
:
4
Liver
Contains more Calcium +90%
Contains more Magnesium +100%
Contains more Potassium +182%
Contains more Iron +1959.8%
Contains less Sodium -21%
Contains more Zinc +181.2%
Contains more Copper +768.5%
Equal in Phosphorus - 241
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 33% 20% 106% 38% 9% 66% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Contains more Calcium +90%
Contains more Magnesium +100%
Contains more Potassium +182%
Contains more Iron +1959.8%
Contains less Sodium -21%
Contains more Zinc +181.2%
Contains more Copper +768.5%
Equal in Phosphorus - 241

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pork
4
:
8
Liver
Contains more Vitamin B1 +239.9%
Contains more Vitamin A +257000%
Contains more Vitamin C +3833.3%
Contains more Vitamin B2 +584.1%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +584%
Contains more Vitamin B6 +22.8%
Contains more Folate +3160%
Contains more Vitamin B12 +2567.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin B1 +239.9%
Contains more Vitamin A +257000%
Contains more Vitamin C +3833.3%
Contains more Vitamin B2 +584.1%
Contains more Vitamin B3 +67.5%
Contains more Vitamin B5 +584%
Contains more Vitamin B6 +22.8%
Contains more Folate +3160%
Contains more Vitamin B12 +2567.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pork Liver
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pork Liver Opinion
Net carbs 0g 3.76g Liver
Protein 27.32g 26.02g Pork
Fats 13.92g 4.4g Pork
Carbs 0g 3.76g Liver
Calories 242kcal 165kcal Pork
Starch g g
Fructose g g
Sugar 0g g Liver
Fiber 0g 0g
Calcium 19mg 10mg Pork
Iron 0.87mg 17.92mg Liver
Magnesium 28mg 14mg Pork
Phosphorus 246mg 241mg Pork
Potassium 423mg 150mg Pork
Sodium 62mg 49mg Liver
Zinc 2.39mg 6.72mg Liver
Copper 0.073mg 0.634mg Liver
Vitamin A 7IU 17997IU Liver
Vitamin E 0.29mg mg Pork
Vitamin D 53IU IU Pork
Vitamin D 1.3µg µg Pork
Vitamin C 0.6mg 23.6mg Liver
Vitamin B1 0.877mg 0.258mg Pork
Vitamin B2 0.321mg 2.196mg Liver
Vitamin B3 5.037mg 8.435mg Liver
Vitamin B5 0.698mg 4.774mg Liver
Vitamin B6 0.464mg 0.57mg Liver
Folate 5µg 163µg Liver
Vitamin B12 0.7µg 18.67µg Liver
Vitamin K 0µg µg Pork
Tryptophan 0.338mg 0.366mg Liver
Threonine 1.234mg 1.107mg Pork
Isoleucine 1.26mg 1.32mg Liver
Leucine 2.177mg 2.319mg Liver
Lysine 2.446mg 2.007mg Pork
Methionine 0.712mg 0.645mg Pork
Phenylalanine 1.086mg 1.274mg Liver
Valine 1.473mg 1.607mg Liver
Histidine 1.067mg 0.708mg Pork
Cholesterol 80mg 355mg Pork
Trans Fat g g
Saturated Fat 5.23g 1.41g Liver
Monounsaturated Fat 6.19g 0.63g Pork
Polyunsaturated fat 1.2g 1.05g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
56
Pork
397
Liver
Mineral Summary Score
37
Pork
150
Liver

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
164%
Pork
156%
Liver
Carbohydrates
0%
Pork
4%
Liver
Fats
64%
Pork
20%
Liver

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 3.82g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $0.5)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.