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  6. Beef Liver raw vs. Flank steak

Beef Liver raw vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between beef Liver raw and flank steak

  • Flank steak has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, folate, choline, iron, and vitamin B6 than beef Liver raw.
  • Beef Liver raw covers your daily need for vitamin B12, 2403% more than flank steak.
  • Flank steak has less cholesterol.

These are the specific foods used in this comparison Beef, variety meats, and by-products, liver, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Beef Liver raw vs Flank steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more IronIron +181.6%
Contains more CopperCopper +11796.3%
Contains more PhosphorusPhosphorus +84.3%
Contains more ManganeseManganese +3344.4%
Contains more SeleniumSelenium +35%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +300%
Contains more ZincZinc +22.5%
Contains less SodiumSodium -18.8%
~equal in Potassium ~339mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +152%
Contains more Vitamin B2Vitamin B2 +1971.4%
Contains more Vitamin B3Vitamin B3 +78.9%
Contains more Vitamin B5Vitamin B5 +1216.1%
Contains more Vitamin B6Vitamin B6 +87%
Contains more Vitamin B12Vitamin B12 +3538%
Contains more Vitamin KVitamin K +121.4%
Contains more FolateFolate +3122.2%
Contains more CholineCholine +216.2%
~equal in Vitamin E ~0.38mg

All nutrients comparison - raw data values

Nutrient Beef Liver raw Flank steak DV% diff.
Vitamin B12 59.3µg 1.63µg 2403%
Copper 9.755mg 0.082mg 1075%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.133mg 202%
Vitamin B5 7.173mg 0.545mg 133%
Folate 290µg 9µg 70%
Cholesterol 275mg 79mg 65%
Choline 333.3mg 105.4mg 41%
Iron 4.9mg 1.74mg 40%
Vitamin B6 1.083mg 0.579mg 39%
Vitamin B3 13.175mg 7.363mg 36%
Phosphorus 387mg 210mg 25%
Selenium 39.7µg 29.4µg 19%
Protein 20.36g 27.66g 15%
Manganese 0.31mg 0.009mg 13%
Saturated fat 1.233g 3.395g 10%
Vitamin B1 0.189mg 0.075mg 10%
Zinc 4mg 4.9mg 8%
Monounsaturated fat 0.479g 3.317g 7%
Fats 3.63g 8.23g 7%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Calories 135kcal 192kcal 3%
Calcium 5mg 20mg 2%
Sodium 69mg 56mg 1%
Potassium 313mg 339mg 1%
Vitamin K 3.1µg 1.4µg 1%
Magnesium 18mg 23mg 1%
Carbs 3.89g 0g 1%
Vitamin C 1.3mg 0mg 1%
Polyunsaturated fat 0.465g 0.322g 1%
Net carbs 3.89g 0g N/A
Vitamin E 0.38mg 0.38mg 0%
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.182mg 0%
Threonine 0.869mg 1.105mg 0%
Isoleucine 0.967mg 1.259mg 0%
Leucine 1.91mg 2.201mg 0%
Lysine 1.607mg 2.338mg 0%
Methionine 0.543mg 0.72mg 0%
Phenylalanine 1.084mg 1.093mg 0%
Valine 1.26mg 1.372mg 0%
Histidine 0.629mg 0.883mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2283.3%
Contains more ProteinProtein +35.9%
Contains more FatsFats +126.7%
~equal in Water ~64.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -63.7%
Contains more Poly. FatPolyunsaturated fat +44.4%
Contains more Mono. FatMonounsaturated fat +592.5%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.