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

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A recap on differences between Chicken liver and Flank steak

  • Chicken liver is higher than Flank steak in Vitamin B12, Vitamin A RAE, Folate, Vitamin B2, Vitamin B5, Iron, Selenium, Copper, and Vitamin B6.
  • Chicken liver covers your daily Vitamin B12 needs 623% more than Flank steak.
  • The amount of Cholesterol in Flank steak is lower.

Food varieties used in this article are Chicken, liver, all classes, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Chicken liver 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 +416.7%
Contains more Phosphorus +41.4%
Contains more Copper +500%
Contains more Manganese +2733.3%
Contains more Selenium +85.7%
Contains more Calcium +150%
Contains more Magnesium +21.1%
Contains more Potassium +47.4%
Contains less Sodium -21.1%
Contains more Zinc +83.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 338% 14% 128% 21% 10% 73% 164% 34% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +416.7%
Contains more Phosphorus +41.4%
Contains more Copper +500%
Contains more Manganese +2733.3%
Contains more Selenium +85.7%
Contains more Calcium +150%
Contains more Magnesium +21.1%
Contains more Potassium +47.4%
Contains less Sodium -21.1%
Contains more Zinc +83.5%

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 +84.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +306.7%
Contains more Vitamin B2 +1236.8%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +1043.7%
Contains more Vitamin B6 +47.3%
Contains more Folate +6433.3%
Contains more Vitamin B12 +917.2%
Contains more Choline +84.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 665% 14% 0% 60% 77% 411% 183% 374% 197% 441% 2073% 107% 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 +84.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +306.7%
Contains more Vitamin B2 +1236.8%
Contains more Vitamin B3 +32.1%
Contains more Vitamin B5 +1043.7%
Contains more Vitamin B6 +47.3%
Contains more Folate +6433.3%
Contains more Vitamin B12 +917.2%
Contains more Choline +84.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +19.2%
Contains more Protein +63.5%
Contains more Fats +70.4%
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +19.2%
Contains more Protein +63.5%
Contains more Fats +70.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54%
Contains more Polyunsaturated fat +305.6%
Contains more Monounsaturated Fat +165.6%
38% 30% 32%
Saturated Fat: 1.563 g
Monounsaturated Fat: 1.249 g
Polyunsaturated fat: 1.306 g
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -54%
Contains more Polyunsaturated fat +305.6%
Contains more Monounsaturated Fat +165.6%

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 Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins 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 Chicken liver Flank steak Opinion
Net carbs 0.73g 0g Chicken liver
Protein 16.92g 27.66g Flank steak
Fats 4.83g 8.23g Flank steak
Carbs 0.73g 0g Chicken liver
Calories 119kcal 192kcal Flank steak
Calcium 8mg 20mg Flank steak
Iron 8.99mg 1.74mg Chicken liver
Magnesium 19mg 23mg Flank steak
Phosphorus 297mg 210mg Chicken liver
Potassium 230mg 339mg Flank steak
Sodium 71mg 56mg Flank steak
Zinc 2.67mg 4.9mg Flank steak
Copper 0.492mg 0.082mg Chicken liver
Manganese 0.255mg 0.009mg Chicken liver
Selenium 54.6µg 29.4µg Chicken liver
Vitamin A 11078IU 0IU Chicken liver
Vitamin A RAE 3296µg 0µg Chicken liver
Vitamin E 0.7mg 0.38mg Chicken liver
Vitamin C 17.9mg 0mg Chicken liver
Vitamin B1 0.305mg 0.075mg Chicken liver
Vitamin B2 1.778mg 0.133mg Chicken liver
Vitamin B3 9.728mg 7.363mg Chicken liver
Vitamin B5 6.233mg 0.545mg Chicken liver
Vitamin B6 0.853mg 0.579mg Chicken liver
Folate 588µg 9µg Chicken liver
Vitamin B12 16.58µg 1.63µg Chicken liver
Choline 194.4mg 105.4mg Chicken liver
Vitamin K 0µg 1.4µg Flank steak
Tryptophan 0.176mg 0.182mg Flank steak
Threonine 0.725mg 1.105mg Flank steak
Isoleucine 0.813mg 1.259mg Flank steak
Leucine 1.512mg 2.201mg Flank steak
Lysine 1.332mg 2.338mg Flank steak
Methionine 0.432mg 0.72mg Flank steak
Phenylalanine 0.824mg 1.093mg Flank steak
Valine 0.998mg 1.372mg Flank steak
Histidine 0.507mg 0.883mg Flank steak
Cholesterol 345mg 79mg Flank steak
Trans Fat 0.065g Flank steak
Saturated Fat 1.563g 3.395g Chicken liver
Monounsaturated Fat 1.249g 3.317g Flank steak
Polyunsaturated fat 1.306g 0.322g Chicken liver
Omega-6 - Eicosadienoic acid 0.005g Chicken liver
Omega-6 - Linoleic acid 0.475g Chicken liver
Omega-6 - Gamma-linoleic acid 0.006g Chicken liver
Omega-3 - ALA 0.006g Chicken liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken liver Flank steak
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 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
354%
Chicken liver
49%
Flank steak
Minerals Daily Need Coverage Score
108%
Chicken liver
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 266mg)
Which food is lower in Saturated Fat?
Chicken liver
Chicken liver is lower in Saturated Fat (difference - 1.832g)
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
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. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.