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  6. Pork, fresh, loin, whole, separable lean only, raw vs. Liver

Pork, fresh, loin, whole, separable lean only, raw vs. Liver — In-Depth Nutrition Comparison

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A recap on the differences between pork, fresh, loin, whole, separable lean only, raw and liver

  • Pork, fresh, loin, whole, separable lean only, raw has more vitamin B1; however, liver is higher in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, selenium, and zinc.
  • Liver covers your daily vitamin B12 needs 752% more than pork, fresh, loin, whole, separable lean only, raw.
  • Liver contains 4 times less vitamin B1 than pork, fresh, loin, whole, separable lean only, raw. Pork, fresh, loin, whole, separable lean only, raw contains 0.989mg of vitamin B1, while liver contains 0.258mg.
  • Pork, fresh, loin, whole, separable lean only, raw has less cholesterol.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean only, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Pork, fresh, loin, whole, separable lean only, raw vs Liver infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 34% 32% 21% 50% 90% 6.8% 1.6% 197%
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 +64.3%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +2033.3%
Contains more CopperCopper +922.6%
Contains more ZincZinc +265.2%
Contains more PhosphorusPhosphorus +14.2%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +87%
~equal in Sodium ~49mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 7.5% 0.67% 3.6% 247% 62% 92% 47% 122% 79% 0% 3.8%
Liver
Liver
7
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 +283.3%
Contains more Vitamin CVitamin C +3833.3%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B2Vitamin B2 +722.5%
Contains more Vitamin B3Vitamin B3 +71.6%
Contains more Vitamin B5Vitamin B5 +511.3%
Contains more Vitamin B12Vitamin B12 +2863.5%
Contains more FolateFolate +3160%
~equal in Vitamin B6 ~0.57mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork, fresh, loin, whole, separable lean only, raw Liver DV% diff.
Vitamin B12 0.63µg 18.67µg 752%
Vitamin A 2µg 5405µg 600%
Iron 0.84mg 17.92mg 214%
Vitamin B2 0.267mg 2.196mg 148%
Cholesterol 59mg 355mg 99%
Vitamin B5 0.781mg 4.774mg 80%
Copper 0.062mg 0.634mg 64%
Vitamin B1 0.989mg 0.258mg 61%
Selenium 36.1µg 67.5µg 57%
Zinc 1.84mg 6.72mg 44%
Folate 5µg 163µg 40%
Vitamin C 0.6mg 23.6mg 26%
Vitamin B3 4.915mg 8.435mg 22%
Choline 75.6mg 14%
Manganese 0.012mg 0.3mg 13%
Protein 21.43g 26.02g 9%
Potassium 389mg 150mg 7%
Monounsaturated fat 2.56g 0.63g 5%
Phosphorus 211mg 241mg 4%
Vitamin D* 22 IU 3%
Vitamin D 0.5µg 3%
Vitamin B6 0.527mg 0.57mg 3%
Polyunsaturated fat 0.61g 1.05g 3%
Fats 5.66g 4.4g 2%
Magnesium 23mg 14mg 2%
Saturated fat 1.95g 1.41g 2%
Calories 143kcal 165kcal 1%
Carbs 0g 3.76g 1%
Calcium 17mg 10mg 1%
Vitamin E 0.18mg 1%
Protein per 100 calories 15g 16g N/A
Calories per 10 g protein 67kcal 63kcal N/A
Weight per 100 calories 70g 61g N/A
Unsaturated / Saturated Fat ratio 1.6 1.2 N/A
Net carbs 0g 3.76g N/A
Sodium 52mg 49mg 0%
Tryptophan 0.272mg 0.366mg 0%
Threonine 0.978mg 1.107mg 0%
Isoleucine 1.003mg 1.32mg 0%
Leucine 1.719mg 2.319mg 0%
Lysine 1.927mg 2.007mg 0%
Methionine 0.567mg 0.645mg 0%
Phenylalanine 0.855mg 1.274mg 0%
Valine 1.162mg 1.607mg 0%
Histidine 0.856mg 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
21% 6% 72%
Protein: 21.43 g
Fats: 5.66 g
Carbs: 0 g
Water: 72.23 g
Other: 0.68 g
Liver
Liver
2
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 +28.6%
Contains more WaterWater +12.3%
Contains more ProteinProtein +21.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 1.95 g
Monounsaturated fat: Mono. Fat 2.56 g
Polyunsaturated fat: Poly. Fat 0.61 g
Liver
Liver
2
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 +306.3%
Contains less Sat. FatSaturated fat -27.7%
Contains more Poly. FatPolyunsaturated fat +72.1%

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, fresh, loin, whole, separable lean only, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168230/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.