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, vitamin B2, vitamin B5, vitamin B3, folate, iron, and choline.
- Daily need coverage for vitamin B12 for 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 more IronIron | +275.9% |
| Contains more CopperCopper | +17318.3% |
| Contains more PhosphorusPhosphorus | +136.7% |
| Contains more ManganeseManganese | +3855.6% |
| Contains more SeleniumSelenium | +22.8% |
| Contains more CalciumCalcium | +233.3% |
| Contains less SodiumSodium | -29.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +34.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +158.7% |
| Contains more Vitamin B2Vitamin B2 | +2475.2% |
| Contains more Vitamin B3Vitamin B3 | +138% |
| Contains more Vitamin B5Vitamin B5 | +1204.6% |
| Contains more Vitamin B6Vitamin B6 | +75.6% |
| Contains more Vitamin B12Vitamin B12 | +4230.1% |
| Contains more Vitamin KVitamin K | +135.7% |
| Contains more FolateFolate | +2711.1% |
| Contains more CholineCholine | +304.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 70.58µg | 1.63µg | 2873% |
| Copper | 14.283mg | 0.082mg | 1578% |
| Vitamin A | 9442µg | 0µg | 1049% |
| Vitamin B2 | 3.425mg | 0.133mg | 253% |
| Vitamin B5 | 7.11mg | 0.545mg | 131% |
| Cholesterol | 396mg | 79mg | 106% |
| Vitamin B3 | 17.525mg | 7.363mg | 64% |
| Folate | 253µg | 9µg | 61% |
| Iron | 6.54mg | 1.74mg | 60% |
| Choline | 426mg | 105.4mg | 58% |
| Phosphorus | 497mg | 210mg | 41% |
| Vitamin B6 | 1.017mg | 0.579mg | 34% |
| Manganese | 0.356mg | 0.009mg | 15% |
| Selenium | 36.1µg | 29.4µg | 12% |
| Vitamin B1 | 0.194mg | 0.075mg | 10% |
| Vitamin D | 1.2µg | 6% | |
| Vitamin D | 49IU | 6% | |
| Polyunsaturated fat | 1.109g | 0.322g | 5% |
| Fats | 5.26g | 8.23g | 5% |
| Monounsaturated fat | 1.124g | 3.317g | 5% |
| Zinc | 5.3mg | 4.9mg | 4% |
| Protein | 29.08g | 27.66g | 3% |
| Carbs | 5.13g | 0g | 2% |
| Vitamin C | 1.9mg | 0mg | 2% |
| Saturated fat | 2.947g | 3.395g | 2% |
| Vitamin K | 3.3µg | 1.4µg | 2% |
| Vitamin E | 0.51mg | 0.38mg | 1% |
| Calcium | 6mg | 20mg | 1% |
| Sodium | 79mg | 56mg | 1% |
| Calories | 191kcal | 192kcal | 0% |
| Net carbs | 5.13g | 0g | N/A |
| Magnesium | 21mg | 23mg | 0% |
| Potassium | 352mg | 339mg | 0% |
| Trans fat | 0.365g | N/A | |
| Tryptophan | 0.368mg | 0.182mg | 0% |
| Threonine | 1.215mg | 1.105mg | 0% |
| Isoleucine | 1.352mg | 1.259mg | 0% |
| Leucine | 2.67mg | 2.201mg | 0% |
| Lysine | 2.247mg | 2.338mg | 0% |
| Methionine | 0.759mg | 0.72mg | 0% |
| Phenylalanine | 1.515mg | 1.093mg | 0% |
| Valine | 1.761mg | 1.372mg | 0% |
| Histidine | 0.879mg | 0.883mg | 0% |
| Omega-3 - ALA | 0.017g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.025g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.659g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +∞% |
| Contains more OtherOther | +-2966.7% |
| Contains more FatsFats | +56.5% |
~equal in
Protein
~27.66g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.947 g
Monounsaturated fat:
Mono. Fat
1.124 g
Polyunsaturated fat:
Poly. Fat
1.109 g
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 | -13.2% |
| Contains more Poly. FatPolyunsaturated fat | +244.4% |
| Contains more Mono. FatMonounsaturated fat | +195.1% |
