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  6. Beefsteak raw vs. Liver

Beefsteak raw vs. Liver — In-Depth Nutrition Comparison

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A recap on differences between beefsteak raw and liver

  • Beefsteak raw has less vitamin B12, vitamin A, iron, vitamin B2, selenium, copper, folate, vitamin C, and vitamin B3.
  • Liver covers your daily vitamin B12 needs 666% more than beefsteak raw.
  • Beefsteak raw has less cholesterol.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Beefsteak raw vs 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +78.6%
Contains more PotassiumPotassium +150%
Contains more CalciumCalcium +100%
Contains more IronIron +796%
Contains more CopperCopper +702.5%
Contains more ZincZinc +26.8%
Contains less SodiumSodium -10.9%
Contains more SeleniumSelenium +141.9%
~equal in Phosphorus ~241mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B2Vitamin B2 +1106.6%
Contains more Vitamin B3Vitamin B3 +67.1%
Contains more Vitamin B12Vitamin B12 +594.1%
Contains more FolateFolate +5333.3%
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.57mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Liver DV% diff.
Vitamin B12 2.69µg 18.67µg 666%
Vitamin A 2µg 5405µg 600%
Iron 2mg 17.92mg 199%
Vitamin B2 0.182mg 2.196mg 155%
Cholesterol 67mg 355mg 96%
Vitamin B5 4.774mg 95%
Selenium 27.9µg 67.5µg 72%
Copper 0.079mg 0.634mg 62%
Folate 3µg 163µg 40%
Vitamin C 0mg 23.6mg 26%
Vitamin B3 5.048mg 8.435mg 21%
Vitamin B1 0.075mg 0.258mg 15%
Manganese 0.3mg 13%
Zinc 5.3mg 6.72mg 13%
Protein 21.38g 26.02g 9%
Potassium 375mg 150mg 7%
Polyunsaturated fat 0.189g 1.05g 6%
Monounsaturated fat 2.354g 0.63g 4%
Phosphorus 220mg 241mg 3%
Magnesium 25mg 14mg 3%
Vitamin B6 0.543mg 0.57mg 2%
Saturated fat 1.875g 1.41g 2%
Calories 134kcal 165kcal 2%
Vitamin D 0.1µg 1%
Calcium 5mg 10mg 1%
Vitamin K 1.5µg 1%
Carbs 0g 3.76g 1%
Fats 5.36g 4.4g 1%
Net carbs 0g 3.76g N/A
Vitamin D 3IU 0%
Sodium 55mg 49mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.366mg 0%
Threonine 1.099mg 1.107mg 0%
Isoleucine 1.09mg 1.32mg 0%
Leucine 2.011mg 2.319mg 0%
Lysine 2.247mg 2.007mg 0%
Methionine 0.621mg 0.645mg 0%
Phenylalanine 0.931mg 1.274mg 0%
Valine 1.152mg 1.607mg 0%
Histidine 0.868mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0.008g 0.04g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +21.8%
Contains more WaterWater +13.4%
Contains more ProteinProtein +21.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +354.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +273.7%
Contains less Sat. FatSaturated fat -24.8%
Contains more Poly. FatPolyunsaturated fat +455.6%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.