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Beefsteak vs Liver - In-Depth Nutrition Comparison

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A recap on differences between Beefsteak and Liver

  • Beefsteak has less Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Copper, Folate, Vitamin C, and Vitamin B3.
  • Liver covers your daily Vitamin B12 needs 666% more than Beefsteak.
  • Beefsteak 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 vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +78.6%
Contains more Potassium +150%
Contains more Calcium +100%
Contains more Iron +796%
Contains less Sodium -10.9%
Contains more Zinc +26.8%
Contains more Copper +702.5%
Equal in Phosphorus - 241
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 75% 18% 95% 34% 8% 145% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Contains more Magnesium +78.6%
Contains more Potassium +150%
Contains more Calcium +100%
Contains more Iron +796%
Contains less Sodium -10.9%
Contains more Zinc +26.8%
Contains more Copper +702.5%
Equal in Phosphorus - 241

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Liver
Contains more Vitamin A +299850%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1106.6%
Contains more Vitamin B3 +67.1%
Contains more Folate +5333.3%
Contains more Vitamin B12 +594.1%
Equal in Vitamin B6 - 0.57
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin A +299850%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1106.6%
Contains more Vitamin B3 +67.1%
Contains more Folate +5333.3%
Contains more Vitamin B12 +594.1%
Equal in Vitamin B6 - 0.57

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +21.8%
Contains more Water +13.4%
Contains more Protein +21.7%
Contains more Carbs +∞%
Contains more Other +354.5%
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
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 Fats +21.8%
Contains more Water +13.4%
Contains more Protein +21.7%
Contains more Carbs +∞%
Contains more Other +354.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +273.7%
Contains less Saturated Fat -24.8%
Contains more Polyunsaturated fat +455.6%
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +273.7%
Contains less Saturated Fat -24.8%
Contains more Polyunsaturated fat +455.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beefsteak Liver
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beefsteak Liver Opinion
Net carbs 0g 3.76g Liver
Protein 21.38g 26.02g Liver
Fats 5.36g 4.4g Beefsteak
Carbs 0g 3.76g Liver
Calories 134kcal 165kcal Liver
Calcium 5mg 10mg Liver
Iron 2mg 17.92mg Liver
Magnesium 25mg 14mg Beefsteak
Phosphorus 220mg 241mg Liver
Potassium 375mg 150mg Beefsteak
Sodium 55mg 49mg Liver
Zinc 5.3mg 6.72mg Liver
Copper 0.079mg 0.634mg Liver
Vitamin A 6IU 17997IU Liver
Vitamin A RAE 2µg 5405µg Liver
Vitamin D 3IU Beefsteak
Vitamin D 0.1µg Beefsteak
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.075mg 0.258mg Liver
Vitamin B2 0.182mg 2.196mg Liver
Vitamin B3 5.048mg 8.435mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.543mg 0.57mg Liver
Folate 3µg 163µg Liver
Vitamin B12 2.69µg 18.67µg Liver
Vitamin K 1.5µg Beefsteak
Tryptophan 0.262mg 0.366mg Liver
Threonine 1.099mg 1.107mg Liver
Isoleucine 1.09mg 1.32mg Liver
Leucine 2.011mg 2.319mg Liver
Lysine 2.247mg 2.007mg Beefsteak
Methionine 0.621mg 0.645mg Liver
Phenylalanine 0.931mg 1.274mg Liver
Valine 1.152mg 1.607mg Liver
Histidine 0.868mg 0.708mg Beefsteak
Cholesterol 67mg 355mg Beefsteak
Trans Fat 0.253g Liver
Saturated Fat 1.875g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0.008g 0.04g Liver
Monounsaturated Fat 2.354g 0.63g Beefsteak
Polyunsaturated fat 0.189g 1.05g Liver
Omega-6 - Linoleic acid 0.142g Beefsteak
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
52%
Beefsteak
397%
Liver
Minerals Daily Need Coverage Score
50%
Beefsteak
150%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.465g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Beefsteak
Beefsteak is lower in Cholesterol (difference - 288mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beefsteak - 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.