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

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Summary of differences between beef sirloin and chicken liver

  • Beef sirloin has more zinc; however, chicken liver is higher in vitamin B12, vitamin A, folate, vitamin B2, vitamin B5, iron, copper, and selenium.
  • Chicken liver covers your daily need for vitamin B12, 630% more than beef sirloin.
  • Beef sirloin has 2 times more zinc than chicken liver. While beef sirloin has 5.7mg of zinc, chicken liver has only 2.67mg.
  • Beef sirloin has less cholesterol.

These are the specific foods used in this comparison Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled and Chicken, liver, all classes, raw.

Infographic

Beef sirloin vs Chicken liver 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 19% 6.6% 36% 72% 28% 155% 108% 8.6% 1.4% 212%
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 +42.1%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +78.3%
Contains more ZincZinc +113.5%
Contains more IronIron +368.2%
Contains more CopperCopper +478.8%
Contains more PhosphorusPhosphorus +17.4%
Contains more ManganeseManganese +2218.2%
Contains more SeleniumSelenium +40.4%
~equal in Sodium ~71mg

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% 7.8% 0% 22% 38% 169% 36% 157% 184% 3.5% 7.5% 64%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +79.5%
Contains more Vitamin B1Vitamin B1 +246.6%
Contains more Vitamin B2Vitamin B2 +990.8%
Contains more Vitamin B5Vitamin B5 +926.9%
Contains more Vitamin B6Vitamin B6 +25.3%
Contains more Vitamin B12Vitamin B12 +1027.9%
Contains more FolateFolate +5780%
Contains more CholineCholine +65.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~9.728mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 5% 64%
Protein: 30.8 g
Fats: 5.03 g
Carbs: 0 g
Water: 63.58 g
Other: 0.59 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 +82%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.3%
Contains more OtherOther +79.7%
~equal in Fats ~4.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 49% 5%
Saturated fat: Sat. Fat 1.915 g
Monounsaturated fat: Mono. Fat 2.006 g
Polyunsaturated fat: Poly. Fat 0.185 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 +60.6%
Contains less Sat. FatSaturated fat -18.4%
Contains more Poly. FatPolyunsaturated fat +605.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef sirloin Chicken liver DV% diff.
Vitamin B12 1.47µg 16.58µg 630%
Vitamin A 0µg 3296µg 366%
Folate 10µg 588µg 145%
Vitamin B2 0.163mg 1.778mg 124%
Vitamin B5 0.607mg 6.233mg 113%
Iron 1.92mg 8.99mg 88%
Cholesterol 81mg 345mg 88%
Copper 0.085mg 0.492mg 45%
Selenium 38.9µg 54.6µg 29%
Zinc 5.7mg 2.67mg 28%
Protein 30.8g 16.92g 28%
Vitamin C 0mg 17.9mg 20%
Vitamin B1 0.088mg 0.305mg 18%
Choline 117.3mg 194.4mg 14%
Vitamin B6 0.681mg 0.853mg 13%
Manganese 0.011mg 0.255mg 11%
Polyunsaturated fat 0.185g 1.306g 7%
Phosphorus 253mg 297mg 6%
Potassium 410mg 230mg 5%
Vitamin B3 9.001mg 9.728mg 5%
Calories 177kcal 119kcal 3%
Vitamin E 0.39mg 0.7mg 2%
Magnesium 27mg 19mg 2%
Saturated fat 1.915g 1.563g 2%
Monounsaturated fat 2.006g 1.249g 2%
Calcium 22mg 8mg 1%
Vitamin K 1.4µg 0µg 1%
Fats 5.03g 4.83g 0%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Sodium 66mg 71mg 0%
Trans fat 0.065g N/A
Tryptophan 0.202mg 0.176mg 0%
Threonine 1.23mg 0.725mg 0%
Isoleucine 1.401mg 0.813mg 0%
Leucine 2.45mg 1.512mg 0%
Lysine 2.603mg 1.332mg 0%
Methionine 0.802mg 0.432mg 0%
Phenylalanine 1.217mg 0.824mg 0%
Valine 1.528mg 0.998mg 0%
Histidine 0.983mg 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 sirloin 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
53%
Beef sirloin
387%
Chicken liver
Minerals Daily Need Coverage Score
65%
Beef sirloin
108%
Chicken liver

Comparison summary

Which food is lower in Saturated fat?
Chicken liver
Chicken liver is lower in Saturated fat (difference - 0.352g)
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef sirloin
Beef sirloin is lower in Cholesterol (difference - 264mg)
Which food contains less Sodium?
Beef sirloin
Beef sirloin contains less Sodium (difference - 5mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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 sirloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168636/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.