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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
1097%
49%
Minerals Daily Need Coverage Score
567%
54%
Comparison summary
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 317mg)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Beef Liver is lower in Saturated fat (difference - 0.448g)
Which food is lower in glycemic index?
Beef Liver is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
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The foods are relatively equal in price ($)