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Beef Liver vs. Porterhouse steak — In-Depth Nutrition Comparison

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A recap on differences between Beef Liver and Porterhouse steak

  • Beef Liver is higher than Porterhouse steak in Vitamin B12, Copper, Vitamin A, Vitamin B2, Vitamin B5, Vitamin B3, Folate, Choline, and Vitamin B6.
  • Beef Liver covers your daily Vitamin B12 needs 2850% more than Porterhouse steak.
  • The amount of Cholesterol in Porterhouse steak is lower.

Food varieties used in this article are Beef, variety meats and by-products, liver, cooked, braised and Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Beef Liver vs Porterhouse steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +122.4%
Contains more CopperCopper +10886.9%
Contains more ZincZinc +16.2%
Contains more PhosphorusPhosphorus +157.5%
Contains more ManganeseManganese +2273.3%
Contains more SeleniumSelenium +84.2%
Contains more CalciumCalcium +16.7%
Contains less SodiumSodium -17.7%
~equal in Magnesium ~22mg

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 6.3% 1903% 10% 36% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
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% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +96%
Contains more Vitamin B2Vitamin B2 +1402.2%
Contains more Vitamin B3Vitamin B3 +316.3%
Contains more Vitamin B5Vitamin B5 +2164.3%
Contains more Vitamin B6Vitamin B6 +178.6%
Contains more Vitamin B12Vitamin B12 +3137.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3514.3%
Contains more CholineCholine +366.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more ProteinProtein +21.4%
Contains more CarbsCarbs +∞%
Contains more FatsFats +266.3%
Contains more OtherOther +22.7%
~equal in Water ~54.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated Fat: Sat. Fat 2.947 g
Monounsaturated Fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
44% 52% 4%
Saturated Fat: Sat. Fat 7.271 g
Monounsaturated Fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
Contains less Sat. FatSaturated Fat -59.5%
Contains more Poly. FatPolyunsaturated fat +60.7%
Contains more Mono. FatMonounsaturated Fat +669.6%

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 Porterhouse steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef Liver Porterhouse steak Opinion
Calories 191kcal 276kcal Porterhouse steak
Protein 29.08g 23.96g Beef Liver
Fats 5.26g 19.27g Porterhouse steak
Vitamin C 1.9mg 0mg Beef Liver
Net carbs 5.13g 0g Beef Liver
Carbs 5.13g 0g Beef Liver
Cholesterol 396mg 67mg Porterhouse steak
Vitamin D 49IU Beef Liver
Magnesium 21mg 22mg Porterhouse steak
Calcium 6mg 7mg Porterhouse steak
Potassium 352mg 299mg Beef Liver
Iron 6.54mg 2.94mg Beef Liver
Copper 14.283mg 0.13mg Beef Liver
Zinc 5.3mg 4.56mg Beef Liver
Phosphorus 497mg 193mg Beef Liver
Sodium 79mg 65mg Porterhouse steak
Vitamin A 31714IU 0IU Beef Liver
Vitamin A 9442µg 0µg Beef Liver
Vitamin E 0.51mg 0.18mg Beef Liver
Vitamin D 1.2µg Beef Liver
Manganese 0.356mg 0.015mg Beef Liver
Selenium 36.1µg 19.6µg Beef Liver
Vitamin B1 0.194mg 0.099mg Beef Liver
Vitamin B2 3.425mg 0.228mg Beef Liver
Vitamin B3 17.525mg 4.21mg Beef Liver
Vitamin B5 7.11mg 0.314mg Beef Liver
Vitamin B6 1.017mg 0.365mg Beef Liver
Vitamin B12 70.58µg 2.18µg Beef Liver
Vitamin K 3.3µg Beef Liver
Folate 253µg 7µg Beef Liver
Trans Fat 0.365g Porterhouse steak
Choline 426mg 91.3mg Beef Liver
Saturated Fat 2.947g 7.271g Beef Liver
Monounsaturated Fat 1.124g 8.65g Porterhouse steak
Polyunsaturated fat 1.109g 0.69g Beef Liver
Tryptophan 0.368mg 0.259mg Beef Liver
Threonine 1.215mg 1.104mg Beef Liver
Isoleucine 1.352mg 1.228mg Beef Liver
Leucine 2.67mg 2.105mg Beef Liver
Lysine 2.247mg 2.233mg Beef Liver
Methionine 0.759mg 0.676mg Beef Liver
Phenylalanine 1.515mg 1.033mg Beef Liver
Valine 1.761mg 1.288mg Beef Liver
Histidine 0.879mg 0.775mg Beef Liver
Omega-3 - ALA 0.017g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Porterhouse steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1003%
Beef Liver
45%
Porterhouse steak
Minerals Daily Need Coverage Score
567%
Beef Liver
52%
Porterhouse steak

Comparison summary

Which food is lower in Cholesterol?
Porterhouse steak
Porterhouse steak is lower in Cholesterol (difference - 329mg)
Which food contains less Sodium?
Porterhouse steak
Porterhouse steak contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Beef Liver
Beef Liver is lower in Saturated Fat (difference - 4.324g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.