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Beef Liver vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between beef Liver and steak

  • Steak has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, folate, iron, phosphorus, and vitamin B6 than beef Liver.
  • Beef Liver covers your daily need for vitamin B12, 2849% more than steak.
  • Beef Liver has 1269 times more vitamin A than steak. While beef Liver has 31714IU of vitamin A, steak has only 25IU.
  • Steak has less cholesterol.

These are the specific foods used in this comparison Beef, variety meats, and by-products, liver, cooked, braised and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Beef Liver vs Steak infographic
Infographic link

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%
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more PotassiumPotassium +26.2%
Contains more IronIron +172.5%
Contains more CopperCopper +16703.5%
Contains more PhosphorusPhosphorus +204.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +13.5%
Contains more CalciumCalcium +100%
Contains more ZincZinc +19.6%
Contains less SodiumSodium -26.6%
~equal in Magnesium ~23mg

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%
Steak
0
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +134785.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B1Vitamin B1 +162.2%
Contains more Vitamin B2Vitamin B2 +1037.9%
Contains more Vitamin B3Vitamin B3 +240.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +103.4%
Contains more Vitamin B12Vitamin B12 +3108.2%
Contains more Vitamin KVitamin K +106.3%
Contains more FolateFolate +4116.7%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Beef Liver Steak DV% diff.
Vitamin B12 70.58µg 2.2µg 2849%
Copper 14.283mg 0.085mg 1578%
Vitamin A 9442µg 7µg 1048%
Vitamin B2 3.425mg 0.301mg 240%
Vitamin B5 7.11mg 142%
Cholesterol 396mg 78mg 106%
Vitamin B3 17.525mg 5.149mg 77%
Choline 426mg 77%
Folate 253µg 6µg 62%
Iron 6.54mg 2.4mg 52%
Phosphorus 497mg 163mg 48%
Vitamin B6 1.017mg 0.5mg 40%
Saturated fat 2.947g 8.443g 25%
Fats 5.26g 19.02g 21%
Monounsaturated fat 1.124g 9.171g 20%
Manganese 0.356mg 15%
Vitamin B1 0.194mg 0.074mg 10%
Zinc 5.3mg 6.34mg 9%
Protein 29.08g 24.85g 8%
Selenium 36.1µg 31.8µg 8%
Vitamin D 1.2µg 0.1µg 6%
Vitamin D 49IU 6IU 5%
Calories 191kcal 271kcal 4%
Vitamin E 0.51mg 3%
Potassium 352mg 279mg 2%
Carbs 5.13g 0g 2%
Vitamin C 1.9mg 0mg 2%
Sodium 79mg 58mg 1%
Calcium 6mg 12mg 1%
Vitamin K 3.3µg 1.6µg 1%
Polyunsaturated fat 1.109g 0.896g 1%
Net carbs 5.13g 0g N/A
Magnesium 21mg 23mg 0%
Trans fat 0.365g N/A
Tryptophan 0.368mg 0.278mg 0%
Threonine 1.215mg 1.171mg 0%
Isoleucine 1.352mg 1.157mg 0%
Leucine 2.67mg 2.142mg 0%
Lysine 2.247mg 2.38mg 0%
Methionine 0.759mg 0.672mg 0%
Phenylalanine 1.515mg 0.997mg 0%
Valine 1.761mg 1.242mg 0%
Histidine 0.879mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more ProteinProtein +17%
Contains more CarbsCarbs +∞%
Contains more OtherOther +218.5%
Contains more FatsFats +261.6%
~equal in Water ~55.59g

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
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -65.1%
Contains more Poly. FatPolyunsaturated fat +23.8%
Contains more Mono. FatMonounsaturated fat +715.9%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.