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Beef Liver vs. Beef shank — In-Depth Nutrition Comparison

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The main differences between Beef Liver and Beef shank

  • Beef Liver is richer in Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Folate, and Vitamin B6, yet Beef shank is richer in Zinc.
  • Daily need coverage for Vitamin B12 from Beef Liver is 2783% higher.
  • Beef shank contains less Cholesterol.

Food types used in this article are Beef, variety meats and by-products, liver, cooked, braised and Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered.

Infographic

Beef Liver vs Beef shank infographic
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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 more Iron +69.4%
Contains more Phosphorus +89%
Contains more Copper +8204.1%
Contains more Manganese +1680%
Contains more Selenium +20.3%
Contains more Calcium +433.3%
Contains more Magnesium +42.9%
Contains more Potassium +27%
Contains less Sodium -19%
Contains more Zinc +97.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 145% 22% 113% 40% 9% 287% 58% 3% 164%
Contains more Iron +69.4%
Contains more Phosphorus +89%
Contains more Copper +8204.1%
Contains more Manganese +1680%
Contains more Selenium +20.3%
Contains more Calcium +433.3%
Contains more Magnesium +42.9%
Contains more Potassium +27%
Contains less Sodium -19%
Contains more Zinc +97.9%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.6%
Contains more Vitamin B2 +1531%
Contains more Vitamin B3 +197.5%
Contains more Vitamin B5 +1634.1%
Contains more Vitamin B6 +174.9%
Contains more Folate +2430%
Contains more Vitamin B12 +1762.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 35% 49% 111% 25% 86% 8% 474% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +38.6%
Contains more Vitamin B2 +1531%
Contains more Vitamin B3 +197.5%
Contains more Vitamin B5 +1634.1%
Contains more Vitamin B6 +174.9%
Contains more Folate +2430%
Contains more Vitamin B12 +1762.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Protein +15.8%
Contains more Fats +20.9%
Equal in Water - 58.21
Equal in Other - 1.75
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 g
Contains more Carbs +∞%
Contains more Protein +15.8%
Contains more Fats +20.9%
Equal in Water - 58.21
Equal in Other - 1.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +428.1%
Contains less Saturated Fat -22.3%
Contains more Monounsaturated Fat +154.4%
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
43% 53% 4%
Saturated Fat: 2.29 g
Monounsaturated Fat: 2.86 g
Polyunsaturated fat: 0.21 g
Contains more Polyunsaturated fat +428.1%
Contains less Saturated Fat -22.3%
Contains more Monounsaturated Fat +154.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver Beef shank Opinion
Net carbs 5.13g 0g Beef Liver
Protein 29.08g 33.68g Beef shank
Fats 5.26g 6.36g Beef shank
Carbs 5.13g 0g Beef Liver
Calories 191kcal 201kcal Beef shank
Calcium 6mg 32mg Beef shank
Iron 6.54mg 3.86mg Beef Liver
Magnesium 21mg 30mg Beef shank
Phosphorus 497mg 263mg Beef Liver
Potassium 352mg 447mg Beef shank
Sodium 79mg 64mg Beef shank
Zinc 5.3mg 10.49mg Beef shank
Copper 14.283mg 0.172mg Beef Liver
Manganese 0.356mg 0.02mg Beef Liver
Selenium 36.1µg 30µg Beef Liver
Vitamin A 31714IU 0IU Beef Liver
Vitamin A RAE 9442µg 0µg Beef Liver
Vitamin E 0.51mg Beef Liver
Vitamin D 49IU Beef Liver
Vitamin D 1.2µg Beef Liver
Vitamin C 1.9mg 0mg Beef Liver
Vitamin B1 0.194mg 0.14mg Beef Liver
Vitamin B2 3.425mg 0.21mg Beef Liver
Vitamin B3 17.525mg 5.89mg Beef Liver
Vitamin B5 7.11mg 0.41mg Beef Liver
Vitamin B6 1.017mg 0.37mg Beef Liver
Folate 253µg 10µg Beef Liver
Vitamin B12 70.58µg 3.79µg Beef Liver
Vitamin K 3.3µg Beef Liver
Tryptophan 0.368mg 0.377mg Beef shank
Threonine 1.215mg 1.471mg Beef shank
Isoleucine 1.352mg 1.514mg Beef shank
Leucine 2.67mg 2.662mg Beef Liver
Lysine 2.247mg 2.802mg Beef shank
Methionine 0.759mg 0.862mg Beef shank
Phenylalanine 1.515mg 1.315mg Beef Liver
Valine 1.761mg 1.638mg Beef Liver
Histidine 0.879mg 1.153mg Beef shank
Cholesterol 396mg 78mg Beef shank
Trans Fat 0.365g Beef shank
Saturated Fat 2.947g 2.29g Beef shank
Monounsaturated Fat 1.124g 2.86g Beef shank
Polyunsaturated fat 1.109g 0.21g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-3 - ALA 0.017g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Beef shank
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
1067%
Beef Liver
65%
Beef shank
Minerals Daily Need Coverage Score
567%
Beef Liver
85%
Beef shank

Comparison summary

Which food is lower in Sugar?
Beef shank
Beef shank is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Beef shank
Beef shank contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Beef shank
Beef shank is lower in Cholesterol (difference - 318mg)
Which food is lower in Saturated Fat?
Beef shank
Beef shank is lower in Saturated Fat (difference - 0.657g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/nutrients
  2. Beef shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.