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  6. T bone steak vs. Chicken liver

T bone steak vs. Chicken liver — In-Depth Nutrition Comparison

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Summary of differences between T bone steak and Chicken liver

  • T bone steak has less Vitamin B12, Vitamin A RAE, Folate, Vitamin B5, Vitamin B2, Iron, Copper, Selenium, and Choline than Chicken liver.
  • Chicken liver covers your daily need of Vitamin B12 612% more than T bone steak.
  • T bone steak has less Cholesterol.

These are the specific foods used in this comparison Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Chicken, liver, all classes, raw.

Infographic

T bone steak vs Chicken 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.
T bone steak
T bone steak
5
:
5
Chicken liver
Chicken liver
Contains more Calcium +137.5%
Contains more Potassium +21.7%
Contains more Zinc +75.7%
Contains more Iron +151.8%
Contains more Phosphorus +41.4%
Contains more Copper +522.8%
Contains more Manganese +6275%
Contains more Selenium +79.6%
Equal in Magnesium - 19
Equal in Sodium - 71
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Chicken liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 338% 14% 128% 21% 10% 73% 164% 34% 298%
Contains more Calcium +137.5%
Contains more Potassium +21.7%
Contains more Zinc +75.7%
Contains more Iron +151.8%
Contains more Phosphorus +41.4%
Contains more Copper +522.8%
Contains more Manganese +6275%
Contains more Selenium +79.6%
Equal in Magnesium - 19
Equal in Sodium - 71

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.
T bone steak
T bone steak
2
:
10
Chicken liver
Chicken liver
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +221460%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +435.1%
Contains more Vitamin B2 +558.5%
Contains more Vitamin B3 +54.6%
Contains more Vitamin B5 +1930.3%
Contains more Vitamin B6 +12.5%
Contains more Folate +8300%
Contains more Vitamin B12 +777.2%
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 4%
Chicken liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 665% 14% 0% 60% 77% 411% 183% 374% 197% 441% 2073% 0%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +221460%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +435.1%
Contains more Vitamin B2 +558.5%
Contains more Vitamin B3 +54.6%
Contains more Vitamin B5 +1930.3%
Contains more Vitamin B6 +12.5%
Contains more Folate +8300%
Contains more Vitamin B12 +777.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
T bone steak
T bone steak
2
:
3
Chicken liver
Chicken liver
Contains more Protein +62.4%
Contains more Fats +128.8%
Contains more Carbs +∞%
Contains more Water +26.2%
Contains more Other +21.8%
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Chicken liver
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more Protein +62.4%
Contains more Fats +128.8%
Contains more Carbs +∞%
Contains more Water +26.2%
Contains more Other +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
T bone steak
T bone steak
1
:
2
Chicken liver
Chicken liver
Contains more Monounsaturated Fat +313.1%
Contains less Saturated Fat -66%
Contains more Polyunsaturated fat +124%
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Chicken liver
38% 30% 32%
Saturated Fat: 1.563 g
Monounsaturated Fat: 1.249 g
Polyunsaturated fat: 1.306 g
Contains more Monounsaturated Fat +313.1%
Contains less Saturated Fat -66%
Contains more Polyunsaturated fat +124%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient T bone steak Chicken liver Opinion
Net carbs 0g 0.73g Chicken liver
Protein 27.48g 16.92g T bone steak
Fats 11.05g 4.83g T bone steak
Carbs 0g 0.73g Chicken liver
Calories 217kcal 119kcal T bone steak
Calcium 19mg 8mg T bone steak
Iron 3.57mg 8.99mg Chicken liver
Magnesium 20mg 19mg T bone steak
Phosphorus 210mg 297mg Chicken liver
Potassium 280mg 230mg T bone steak
Sodium 68mg 71mg T bone steak
Zinc 4.69mg 2.67mg T bone steak
Copper 0.079mg 0.492mg Chicken liver
Manganese 0.004mg 0.255mg Chicken liver
Selenium 30.4µg 54.6µg Chicken liver
Vitamin A 5IU 11078IU Chicken liver
Vitamin A RAE 1µg 3296µg Chicken liver
Vitamin E 0.14mg 0.7mg Chicken liver
Vitamin D 3IU 0IU T bone steak
Vitamin D 0.1µg 0µg T bone steak
Vitamin C 0mg 17.9mg Chicken liver
Vitamin B1 0.057mg 0.305mg Chicken liver
Vitamin B2 0.27mg 1.778mg Chicken liver
Vitamin B3 6.292mg 9.728mg Chicken liver
Vitamin B5 0.307mg 6.233mg Chicken liver
Vitamin B6 0.758mg 0.853mg Chicken liver
Folate 7µg 588µg Chicken liver
Vitamin B12 1.89µg 16.58µg Chicken liver
Vitamin K 1.5µg 0µg T bone steak
Tryptophan 0.325mg 0.176mg T bone steak
Threonine 1.349mg 0.725mg T bone steak
Isoleucine 1.343mg 0.813mg T bone steak
Leucine 2.46mg 1.512mg T bone steak
Lysine 2.74mg 1.332mg T bone steak
Methionine 0.762mg 0.432mg T bone steak
Phenylalanine 1.143mg 0.824mg T bone steak
Valine 1.421mg 0.998mg T bone steak
Histidine 1.05mg 0.507mg T bone steak
Cholesterol 81mg 345mg T bone steak
Trans Fat 0.595g 0.065g Chicken liver
Saturated Fat 4.6g 1.563g Chicken liver
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - DPA 0.013g 0g T bone steak
Monounsaturated Fat 5.159g 1.249g T bone steak
Polyunsaturated fat 0.583g 1.306g Chicken liver
Omega-6 - Eicosadienoic acid 0.002g 0.005g Chicken liver
Omega-6 - Linoleic acid 0.373g 0.475g Chicken liver
Omega-6 - Gamma-linoleic acid 0.006g Chicken liver
Omega-3 - ALA 0.02g 0.006g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Chicken liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
53%
T bone steak
374%
Chicken liver
Minerals Daily Need Coverage Score
60%
T bone steak
108%
Chicken liver

Comparison summary

Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 264mg)
Which food is lower in Saturated Fat?
Chicken liver
Chicken liver is lower in Saturated Fat (difference - 3.037g)
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/nutrients
  2. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.