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

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A recap on the 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% 3147% 10% 18% 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%

All nutrients comparison - raw data values

Nutrient Beef Liver Porterhouse steak DV% diff.
Vitamin B12 70.58µg 2.18µg 2850%
Copper 14.283mg 0.13mg 1573%
Vitamin A 9442µg 0µg 1049%
Vitamin B2 3.425mg 0.228mg 246%
Vitamin B5 7.11mg 0.314mg 136%
Cholesterol 396mg 67mg 110%
Vitamin B3 17.525mg 4.21mg 83%
Folate 253µg 7µg 62%
Choline 426mg 91.3mg 61%
Vitamin B6 1.017mg 0.365mg 50%
Iron 6.54mg 2.94mg 45%
Phosphorus 497mg 193mg 43%
Selenium 36.1µg 19.6µg 30%
Fats 5.26g 19.27g 22%
Saturated fat 2.947g 7.271g 20%
Monounsaturated fat 1.124g 8.65g 19%
Manganese 0.356mg 0.015mg 15%
Protein 29.08g 23.96g 10%
Vitamin B1 0.194mg 0.099mg 8%
Zinc 5.3mg 4.56mg 7%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Calories 191kcal 276kcal 4%
Polyunsaturated fat 1.109g 0.69g 3%
Vitamin K 3.3µg 3%
Vitamin E 0.51mg 0.18mg 2%
Potassium 352mg 299mg 2%
Carbs 5.13g 0g 2%
Vitamin C 1.9mg 0mg 2%
Sodium 79mg 65mg 1%
Net carbs 5.13g 0g N/A
Magnesium 21mg 22mg 0%
Calcium 6mg 7mg 0%
Trans fat 0.365g N/A
Tryptophan 0.368mg 0.259mg 0%
Threonine 1.215mg 1.104mg 0%
Isoleucine 1.352mg 1.228mg 0%
Leucine 2.67mg 2.105mg 0%
Lysine 2.247mg 2.233mg 0%
Methionine 0.759mg 0.676mg 0%
Phenylalanine 1.515mg 1.033mg 0%
Valine 1.761mg 1.288mg 0%
Histidine 0.879mg 0.775mg 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
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%

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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.