Beef Liver vs. Flank steak — In-Depth Nutrition Comparison
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The main differences between Beef Liver and Flank steak
- Beef Liver is richer than Flank steak in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Folate, Iron, and Choline.
- Daily need coverage for Vitamin B12 from Beef Liver is 2873% higher.
- Flank steak contains less Cholesterol.
Food types used in this article are Beef, variety meats and by-products, liver, cooked, braised and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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.
Contains
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Iron
+275.9%
Contains
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Phosphorus
+136.7%
Contains
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Copper
+17318.3%
Contains
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Manganese
+3855.6%
Contains
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Selenium
+22.8%
Contains
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Calcium
+233.3%
Contains
less
Sodium
-29.1%
Equal in Magnesium - 23
Equal in Potassium - 339
Equal in Zinc - 4.9
Contains
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Iron
+275.9%
Contains
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Phosphorus
+136.7%
Contains
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Copper
+17318.3%
Contains
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Manganese
+3855.6%
Contains
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Selenium
+22.8%
Contains
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Calcium
+233.3%
Contains
less
Sodium
-29.1%
Equal in Magnesium - 23
Equal in Potassium - 339
Equal in Zinc - 4.9
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+34.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+158.7%
Contains
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Vitamin B2
+2475.2%
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Vitamin B3
+138%
Contains
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Vitamin B5
+1204.6%
Contains
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Vitamin B6
+75.6%
Contains
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Folate
+2711.1%
Contains
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Vitamin B12
+4230.1%
Contains
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Vitamin K
+135.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+34.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+158.7%
Contains
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Vitamin B2
+2475.2%
Contains
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Vitamin B3
+138%
Contains
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Vitamin B5
+1204.6%
Contains
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Vitamin B6
+75.6%
Contains
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Folate
+2711.1%
Contains
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Vitamin B12
+4230.1%
Contains
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Vitamin K
+135.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+∞%
Contains
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Fats
+56.5%
Equal in Protein - 27.66
Equal in Water - 64.17
Protein:
29.08 g
Fats:
5.26 g
Carbs:
5.13 g
Water:
58.81 g
Other:
1.72 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
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Carbs
+∞%
Contains
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Fats
+56.5%
Equal in Protein - 27.66
Equal in Water - 64.17
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-13.2%
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Polyunsaturated fat
+244.4%
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Monounsaturated Fat
+195.1%
Saturated Fat:
2.947 g
Monounsaturated Fat:
1.124 g
Polyunsaturated fat:
1.109 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
less
Saturated Fat
-13.2%
Contains
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Polyunsaturated fat
+244.4%
Contains
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Monounsaturated Fat
+195.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.13g | 0g |
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| Protein | 29.08g | 27.66g |
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| Fats | 5.26g | 8.23g |
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| Carbs | 5.13g | 0g |
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| Calories | 191kcal | 192kcal |
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| Calcium | 6mg | 20mg |
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| Iron | 6.54mg | 1.74mg |
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| Magnesium | 21mg | 23mg |
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| Phosphorus | 497mg | 210mg |
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| Potassium | 352mg | 339mg |
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| Sodium | 79mg | 56mg |
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| Zinc | 5.3mg | 4.9mg |
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| Copper | 14.283mg | 0.082mg |
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| Manganese | 0.356mg | 0.009mg |
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| Selenium | 36.1µg | 29.4µg |
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| Vitamin A | 31714IU | 0IU |
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| Vitamin A RAE | 9442µg | 0µg |
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| Vitamin E | 0.51mg | 0.38mg |
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| Vitamin D | 49IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 1.9mg | 0mg |
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| Vitamin B1 | 0.194mg | 0.075mg |
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| Vitamin B2 | 3.425mg | 0.133mg |
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| Vitamin B3 | 17.525mg | 7.363mg |
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| Vitamin B5 | 7.11mg | 0.545mg |
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| Vitamin B6 | 1.017mg | 0.579mg |
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| Folate | 253µg | 9µg |
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| Vitamin B12 | 70.58µg | 1.63µg |
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| Vitamin K | 3.3µg | 1.4µg |
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| Tryptophan | 0.368mg | 0.182mg |
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| Threonine | 1.215mg | 1.105mg |
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| Isoleucine | 1.352mg | 1.259mg |
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| Leucine | 2.67mg | 2.201mg |
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| Lysine | 2.247mg | 2.338mg |
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| Methionine | 0.759mg | 0.72mg |
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| Phenylalanine | 1.515mg | 1.093mg |
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| Valine | 1.761mg | 1.372mg |
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| Histidine | 0.879mg | 0.883mg |
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| Cholesterol | 396mg | 79mg |
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| Trans Fat | 0.365g |
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| Saturated Fat | 2.947g | 3.395g |
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| Monounsaturated Fat | 1.124g | 3.317g |
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| Polyunsaturated fat | 1.109g | 0.322g |
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| Omega-6 - Eicosadienoic acid | 0.011g |
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| Omega-6 - Linoleic acid | 0.659g |
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| Omega-6 - Gamma-linoleic acid | 0.025g |
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| Omega-3 - ALA | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
1067%
48%
Minerals Daily Need Coverage Score
567%
54%
Comparison summary
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 317mg)
Which food is lower in Saturated Fat?
Beef Liver is lower in Saturated Fat (difference - 0.448g)
Which food is lower in glycemic index?
Beef Liver is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
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The foods are relatively equal in price ($)