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  6. Flank steak vs. Chicken liver pate

Flank steak vs. Chicken liver pate — In-Depth Nutrition Comparison

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Differences between Flank steak and Chicken liver pate

  • Flank steak has more Zinc, and Vitamin B6, while Chicken liver pate has more Vitamin B12, Vitamin B2, Iron, Folate, Vitamin B5, Selenium, and Vitamin A RAE.
  • Chicken liver pate's daily need coverage for Vitamin B12 is 268% higher.
  • Chicken liver pate contains 2 times less Zinc than Flank steak. Flank steak contains 4.9mg of Zinc, while Chicken liver pate contains 2.14mg.
  • The amount of Cholesterol in Flank steak is lower.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Pate, chicken liver, canned.

Infographic

Flank steak vs Chicken liver pate 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.
Flank steak
Flank steak
6
:
4
Chicken liver pate
Chicken liver pate
Contains more Calcium +100%
Contains more Magnesium +76.9%
Contains more Phosphorus +20%
Contains more Potassium +256.8%
Contains less Sodium -85.5%
Contains more Zinc +129%
Contains more Iron +428.2%
Contains more Copper +119.5%
Contains more Manganese +1700%
Contains more Selenium +56.8%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Chicken liver pate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 345% 10% 75% 9% 51% 59% 60% 22% 252%
Contains more Calcium +100%
Contains more Magnesium +76.9%
Contains more Phosphorus +20%
Contains more Potassium +256.8%
Contains less Sodium -85.5%
Contains more Zinc +129%
Contains more Iron +428.2%
Contains more Copper +119.5%
Contains more Manganese +1700%
Contains more Selenium +56.8%

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.
Flank steak
Flank steak
3
:
9
Chicken liver pate
Chicken liver pate
Contains more Vitamin B1 +44.2%
Contains more Vitamin B6 +122.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +157.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +953.4%
Contains more Vitamin B5 +380.7%
Contains more Folate +3466.7%
Contains more Vitamin B12 +395.1%
Equal in Vitamin B3 - 7.517
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Chicken liver pate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 20% 0% 34% 14% 324% 141% 158% 60% 241% 1009% 0%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B6 +122.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +157.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +953.4%
Contains more Vitamin B5 +380.7%
Contains more Folate +3466.7%
Contains more Vitamin B12 +395.1%
Equal in Vitamin B3 - 7.517

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flank steak
Flank steak
1
:
4
Chicken liver pate
Chicken liver pate
Contains more Protein +105.7%
Contains more Fats +59.2%
Contains more Carbs +∞%
Equal in Water - 65.64
Equal in Other - 1.26
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Chicken liver pate
13% 13% 7% 66%
Protein: 13.45 g
Fats: 13.1 g
Carbs: 6.55 g
Water: 65.64 g
Other: 1.26 g
Contains more Protein +105.7%
Contains more Fats +59.2%
Contains more Carbs +∞%
Equal in Water - 65.64
Equal in Other - 1.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flank steak
Flank steak
1
:
2
Chicken liver pate
Chicken liver pate
Contains less Saturated Fat -15.1%
Contains more Monounsaturated Fat +59.2%
Contains more Polyunsaturated fat +664%
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Chicken liver pate
34% 45% 21%
Saturated Fat: 4 g
Monounsaturated Fat: 5.28 g
Polyunsaturated fat: 2.46 g
Contains less Saturated Fat -15.1%
Contains more Monounsaturated Fat +59.2%
Contains more Polyunsaturated fat +664%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Chicken liver pate Opinion
Net carbs 0g 6.55g Chicken liver pate
Protein 27.66g 13.45g Flank steak
Fats 8.23g 13.1g Chicken liver pate
Carbs 0g 6.55g Chicken liver pate
Calories 192kcal 201kcal Chicken liver pate
Calcium 20mg 10mg Flank steak
Iron 1.74mg 9.19mg Chicken liver pate
Magnesium 23mg 13mg Flank steak
Phosphorus 210mg 175mg Flank steak
Potassium 339mg 95mg Flank steak
Sodium 56mg 386mg Flank steak
Zinc 4.9mg 2.14mg Flank steak
Copper 0.082mg 0.18mg Chicken liver pate
Manganese 0.009mg 0.162mg Chicken liver pate
Selenium 29.4µg 46.1µg Chicken liver pate
Vitamin A 0IU 724IU Chicken liver pate
Vitamin A RAE 0µg 217µg Chicken liver pate
Vitamin E 0.38mg 0.98mg Chicken liver pate
Vitamin C 0mg 10mg Chicken liver pate
Vitamin B1 0.075mg 0.052mg Flank steak
Vitamin B2 0.133mg 1.401mg Chicken liver pate
Vitamin B3 7.363mg 7.517mg Chicken liver pate
Vitamin B5 0.545mg 2.62mg Chicken liver pate
Vitamin B6 0.579mg 0.26mg Flank steak
Folate 9µg 321µg Chicken liver pate
Vitamin B12 1.63µg 8.07µg Chicken liver pate
Vitamin K 1.4µg 0µg Flank steak
Tryptophan 0.182mg 0.195mg Chicken liver pate
Threonine 1.105mg 0.601mg Flank steak
Isoleucine 1.259mg 0.735mg Flank steak
Leucine 2.201mg 1.196mg Flank steak
Lysine 2.338mg 0.953mg Flank steak
Methionine 0.72mg 0.34mg Flank steak
Phenylalanine 1.093mg 0.694mg Flank steak
Valine 1.372mg 0.863mg Flank steak
Histidine 0.883mg 0.347mg Flank steak
Cholesterol 79mg 391mg Flank steak
Saturated Fat 3.395g 4g Flank steak
Monounsaturated Fat 3.317g 5.28g Chicken liver pate
Polyunsaturated fat 0.322g 2.46g Chicken liver pate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Chicken liver pate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
48%
Flank steak
170%
Chicken liver pate
Minerals Daily Need Coverage Score
54%
Flank steak
88%
Chicken liver pate

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 330mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 312mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.605g)
Which food is lower in glycemic index?
Chicken liver pate
Chicken liver pate is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Chicken liver pate
Chicken liver pate is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Chicken liver pate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172928/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.