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Chicken liver pate vs. Steak — In-Depth Nutrition Comparison

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Significant differences between chicken liver pate and steak

  • Chicken liver pate has more vitamin B12, iron, vitamin B2, folate, selenium, and vitamin B3; however, steak is richer in zinc and vitamin B6.
  • Chicken liver pate covers your daily vitamin B12 needs 245% more than steak.
  • Steak has 54 times less folate than chicken liver pate. Chicken liver pate has 321µg of folate, while steak has 6µg.
  • Steak contains less cholesterol.

Specific food types used in this comparison are Pate, chicken liver, canned and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Chicken liver pate vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 3% 8.4% 345% 60% 58% 75% 50% 21% 251%
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more IronIron +282.9%
Contains more CopperCopper +111.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +45%
Contains more MagnesiumMagnesium +76.9%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +193.7%
Contains more ZincZinc +196.3%
Contains less SodiumSodium -85%
~equal in Phosphorus ~163mg

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 33% 72% 20% 0% 13% 323% 141% 157% 60% 1009% 0% 241% 125%
Steak
4
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +365.4%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +266.8%
Contains more FolateFolate +5250%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Chicken liver pate Steak DV% diff.
Vitamin B12 8.07µg 2.2µg 245%
Cholesterol 391mg 78mg 104%
Vitamin B2 1.401mg 0.301mg 85%
Iron 9.19mg 2.4mg 85%
Folate 321µg 6µg 79%
Vitamin B5 2.62mg 52%
Choline 228.8mg 42%
Zinc 2.14mg 6.34mg 38%
Selenium 46.1µg 31.8µg 26%
Vitamin A 217µg 7µg 23%
Protein 13.45g 24.85g 23%
Saturated fat 4g 8.443g 20%
Vitamin B6 0.26mg 0.5mg 18%
Vitamin B3 7.517mg 5.149mg 15%
Sodium 386mg 58mg 14%
Copper 0.18mg 0.085mg 11%
Vitamin C 10mg 0mg 11%
Monounsaturated fat 5.28g 9.171g 10%
Polyunsaturated fat 2.46g 0.896g 10%
Fats 13.1g 19.02g 9%
Vitamin E 0.98mg 7%
Manganese 0.162mg 7%
Potassium 95mg 279mg 5%
Calories 201kcal 271kcal 4%
Vitamin B1 0.052mg 0.074mg 2%
Phosphorus 175mg 163mg 2%
Magnesium 13mg 23mg 2%
Carbs 6.55g 0g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0µg 1.6µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 6.55g 0g N/A
Calcium 10mg 12mg 0%
Tryptophan 0.195mg 0.278mg 0%
Threonine 0.601mg 1.171mg 0%
Isoleucine 0.735mg 1.157mg 0%
Leucine 1.196mg 2.142mg 0%
Lysine 0.953mg 2.38mg 0%
Methionine 0.34mg 0.672mg 0%
Phenylalanine 0.694mg 0.997mg 0%
Valine 0.863mg 1.242mg 0%
Histidine 0.347mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 13% 7% 66%
Protein: 13.45 g
Fats: 13.1 g
Carbs: 6.55 g
Water: 65.64 g
Other: 1.26 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.1%
Contains more OtherOther +133.3%
Contains more ProteinProtein +84.8%
Contains more FatsFats +45.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 45% 21%
Saturated fat: Sat. Fat 4 g
Monounsaturated fat: Mono. Fat 5.28 g
Polyunsaturated fat: Poly. Fat 2.46 g
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -52.6%
Contains more Poly. FatPolyunsaturated fat +174.6%
Contains more Mono. FatMonounsaturated fat +73.7%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.