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Beef shank vs. Chicken liver — In-Depth Nutrition Comparison

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A recap on differences between beef shank and chicken liver

  • Beef shank is higher in zinc, yet chicken liver is higher in vitamin B12, vitamin A, folate, vitamin B2, vitamin B5, iron, selenium, and vitamin B6.
  • Chicken liver covers your daily vitamin B12 needs 533% more than beef shank.
  • Beef shank contains 4 times more zinc than chicken liver. While beef shank contains 10.49mg of zinc, chicken liver contains only 2.67mg.
  • The amount of cholesterol in beef shank is lower.

Food varieties used in this article are Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered and Chicken, liver, all classes, raw.

Infographic

Beef shank vs Chicken liver 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 21% 9.6% 39% 145% 57% 286% 113% 8.3% 2.6% 164%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +94.3%
Contains more ZincZinc +292.9%
Contains less SodiumSodium -9.9%
Contains more IronIron +132.9%
Contains more CopperCopper +186%
Contains more PhosphorusPhosphorus +12.9%
Contains more ManganeseManganese +1175%
Contains more SeleniumSelenium +82%

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 0% 0% 0% 0% 35% 48% 110% 25% 85% 474% 0% 7.5% 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 60% 1099% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin B2Vitamin B2 +746.7%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin B5Vitamin B5 +1420.2%
Contains more Vitamin B6Vitamin B6 +130.5%
Contains more Vitamin B12Vitamin B12 +337.5%
Contains more FolateFolate +5780%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 g
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more ProteinProtein +99.1%
Contains more FatsFats +31.7%
Contains more OtherOther +65.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 53% 4%
Saturated fat: Sat. Fat 2.29 g
Monounsaturated fat: Mono. Fat 2.86 g
Polyunsaturated fat: Poly. Fat 0.21 g
38% 30% 32%
Saturated fat: Sat. Fat 1.563 g
Monounsaturated fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
Contains more Mono. FatMonounsaturated fat +129%
Contains less Sat. FatSaturated fat -31.7%
Contains more Poly. FatPolyunsaturated fat +521.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef shank Chicken liver
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef shank Chicken liver DV% diff.
Vitamin B12 3.79µg 16.58µg 533%
Vitamin A 0µg 3296µg 366%
Folate 10µg 588µg 145%
Vitamin B2 0.21mg 1.778mg 121%
Vitamin B5 0.41mg 6.233mg 116%
Cholesterol 78mg 345mg 89%
Zinc 10.49mg 2.67mg 71%
Iron 3.86mg 8.99mg 64%
Selenium 30µg 54.6µg 45%
Vitamin B6 0.37mg 0.853mg 37%
Copper 0.172mg 0.492mg 36%
Choline 194.4mg 35%
Protein 33.68g 16.92g 34%
Vitamin B3 5.89mg 9.728mg 24%
Vitamin C 0mg 17.9mg 20%
Vitamin B1 0.14mg 0.305mg 14%
Manganese 0.02mg 0.255mg 10%
Polyunsaturated fat 0.21g 1.306g 7%
Potassium 447mg 230mg 6%
Phosphorus 263mg 297mg 5%
Vitamin E 0.7mg 5%
Monounsaturated fat 2.86g 1.249g 4%
Calories 201kcal 119kcal 4%
Magnesium 30mg 19mg 3%
Saturated fat 2.29g 1.563g 3%
Calcium 32mg 8mg 2%
Fats 6.36g 4.83g 2%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Sodium 64mg 71mg 0%
Trans fat 0.065g N/A
Tryptophan 0.377mg 0.176mg 0%
Threonine 1.471mg 0.725mg 0%
Isoleucine 1.514mg 0.813mg 0%
Leucine 2.662mg 1.512mg 0%
Lysine 2.802mg 1.332mg 0%
Methionine 0.862mg 0.432mg 0%
Phenylalanine 1.315mg 0.824mg 0%
Valine 1.638mg 0.998mg 0%
Histidine 1.153mg 0.507mg 0%
Omega-3 - ALA 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.475g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef shank Chicken liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
60%
Beef shank
387%
Chicken liver
Minerals Daily Need Coverage Score
85%
Beef shank
108%
Chicken liver

Comparison summary

Which food is lower in Saturated fat?
Chicken liver
Chicken liver is lower in Saturated fat (difference - 0.727g)
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef shank
Beef shank is lower in Cholesterol (difference - 267mg)
Which food is lower in Sugar?
Beef shank
Beef shank is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Beef shank
Beef shank contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/nutrients
  2. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.