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Chicken liver pate vs. Flank steak — In-Depth Nutrition Comparison

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Differences between Chicken liver pate and Flank steak

  • Chicken liver pate has more Vitamin B12, Vitamin B2, Iron, Folate, Vitamin B5, Selenium, and Vitamin A RAE, while Flank steak has more Zinc, and Vitamin B6.
  • Chicken liver pate's daily need coverage for Vitamin B12 is 268% higher.
  • The amount of Cholesterol in Flank steak is lower.

The food types used in this comparison are Pate, chicken liver, canned and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Chicken liver pate vs Flank steak 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.
Contains more Iron +428.2%
Contains more Copper +119.5%
Contains more Manganese +1700%
Contains more Selenium +56.8%
Contains more Calcium +100%
Contains more Magnesium +76.9%
Contains more Phosphorus +20%
Contains more Potassium +256.8%
Contains less Sodium -85.5%
Contains more Zinc +129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 345% 10% 75% 9% 51% 59% 60% 22% 252%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +428.2%
Contains more Copper +119.5%
Contains more Manganese +1700%
Contains more Selenium +56.8%
Contains more Calcium +100%
Contains more Magnesium +76.9%
Contains more Phosphorus +20%
Contains more Potassium +256.8%
Contains less Sodium -85.5%
Contains more Zinc +129%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +157.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +953.4%
Contains more Vitamin B5 +380.7%
Contains more Folate +3466.7%
Contains more Vitamin B12 +395.1%
Contains more Choline +117.1%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B6 +122.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 7.363
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 44% 20% 0% 34% 14% 324% 141% 158% 60% 241% 1009% 125% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 58% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +157.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +953.4%
Contains more Vitamin B5 +380.7%
Contains more Folate +3466.7%
Contains more Vitamin B12 +395.1%
Contains more Choline +117.1%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B6 +122.7%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 7.363

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +59.2%
Contains more Carbs +∞%
Contains more Protein +105.7%
Equal in Water - 64.17
13% 13% 7% 66%
Protein: 13.45 g
Fats: 13.1 g
Carbs: 6.55 g
Water: 65.64 g
Other: 1.26 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +59.2%
Contains more Carbs +∞%
Contains more Protein +105.7%
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +59.2%
Contains more Polyunsaturated fat +664%
Contains less Saturated Fat -15.1%
34% 45% 21%
Saturated Fat: 4 g
Monounsaturated Fat: 5.28 g
Polyunsaturated fat: 2.46 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +59.2%
Contains more Polyunsaturated fat +664%
Contains less Saturated Fat -15.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken liver pate Flank steak Opinion
Net carbs 6.55g 0g Chicken liver pate
Protein 13.45g 27.66g Flank steak
Fats 13.1g 8.23g Chicken liver pate
Carbs 6.55g 0g Chicken liver pate
Calories 201kcal 192kcal Chicken liver pate
Calcium 10mg 20mg Flank steak
Iron 9.19mg 1.74mg Chicken liver pate
Magnesium 13mg 23mg Flank steak
Phosphorus 175mg 210mg Flank steak
Potassium 95mg 339mg Flank steak
Sodium 386mg 56mg Flank steak
Zinc 2.14mg 4.9mg Flank steak
Copper 0.18mg 0.082mg Chicken liver pate
Manganese 0.162mg 0.009mg Chicken liver pate
Selenium 46.1µg 29.4µg Chicken liver pate
Vitamin A 724IU 0IU Chicken liver pate
Vitamin A RAE 217µg 0µg Chicken liver pate
Vitamin E 0.98mg 0.38mg Chicken liver pate
Vitamin C 10mg 0mg Chicken liver pate
Vitamin B1 0.052mg 0.075mg Flank steak
Vitamin B2 1.401mg 0.133mg Chicken liver pate
Vitamin B3 7.517mg 7.363mg Chicken liver pate
Vitamin B5 2.62mg 0.545mg Chicken liver pate
Vitamin B6 0.26mg 0.579mg Flank steak
Folate 321µg 9µg Chicken liver pate
Vitamin B12 8.07µg 1.63µg Chicken liver pate
Choline 228.8mg 105.4mg Chicken liver pate
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.195mg 0.182mg Chicken liver pate
Threonine 0.601mg 1.105mg Flank steak
Isoleucine 0.735mg 1.259mg Flank steak
Leucine 1.196mg 2.201mg Flank steak
Lysine 0.953mg 2.338mg Flank steak
Methionine 0.34mg 0.72mg Flank steak
Phenylalanine 0.694mg 1.093mg Flank steak
Valine 0.863mg 1.372mg Flank steak
Histidine 0.347mg 0.883mg Flank steak
Cholesterol 391mg 79mg Flank steak
Saturated Fat 4g 3.395g Flank steak
Monounsaturated Fat 5.28g 3.317g Chicken liver pate
Polyunsaturated fat 2.46g 0.322g Chicken liver pate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken liver pate Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
167%
Chicken liver pate
49%
Flank steak
Minerals Daily Need Coverage Score
88%
Chicken liver pate
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 330mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 312mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 0.605g)
Which food is lower in glycemic index?
Chicken liver pate
Chicken liver pate is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Chicken liver pate
Chicken liver pate is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Chicken liver pate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172928/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.