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  6. Flank steak vs. Beef Liver raw

Flank steak vs. Beef Liver raw — In-Depth Nutrition Comparison

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Summary of differences between flank steak and beef Liver raw

  • Flank steak has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, folate, choline, iron, and vitamin B6 than beef Liver raw.
  • Beef Liver raw covers your daily need for vitamin B12, 2403% more than flank steak.
  • Flank steak has less cholesterol.

These are the specific foods used in this comparison Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, variety meats, and by-products, liver, raw.

Infographic

Flank steak vs Beef Liver raw 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +300%
Contains more ZincZinc +22.5%
Contains less SodiumSodium -18.8%
Contains more IronIron +181.6%
Contains more CopperCopper +11796.3%
Contains more PhosphorusPhosphorus +84.3%
Contains more ManganeseManganese +3344.4%
Contains more SeleniumSelenium +35%
~equal in Potassium ~313mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +152%
Contains more Vitamin B2Vitamin B2 +1971.4%
Contains more Vitamin B3Vitamin B3 +78.9%
Contains more Vitamin B5Vitamin B5 +1216.1%
Contains more Vitamin B6Vitamin B6 +87%
Contains more Vitamin B12Vitamin B12 +3538%
Contains more Vitamin KVitamin K +121.4%
Contains more FolateFolate +3122.2%
Contains more CholineCholine +216.2%
~equal in Vitamin E ~0.38mg

All nutrients comparison - raw data values

Nutrient Flank steak Beef Liver raw DV% diff.
Vitamin B12 1.63µg 59.3µg 2403%
Copper 0.082mg 9.755mg 1075%
Vitamin A 0µg 4968µg 552%
Vitamin B2 0.133mg 2.755mg 202%
Vitamin B5 0.545mg 7.173mg 133%
Folate 9µg 290µg 70%
Cholesterol 79mg 275mg 65%
Choline 105.4mg 333.3mg 41%
Iron 1.74mg 4.9mg 40%
Vitamin B6 0.579mg 1.083mg 39%
Vitamin B3 7.363mg 13.175mg 36%
Phosphorus 210mg 387mg 25%
Selenium 29.4µg 39.7µg 19%
Protein 27.66g 20.36g 15%
Manganese 0.009mg 0.31mg 13%
Saturated fat 3.395g 1.233g 10%
Vitamin B1 0.075mg 0.189mg 10%
Zinc 4.9mg 4mg 8%
Monounsaturated fat 3.317g 0.479g 7%
Fats 8.23g 3.63g 7%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Calories 192kcal 135kcal 3%
Calcium 20mg 5mg 2%
Sodium 56mg 69mg 1%
Potassium 339mg 313mg 1%
Vitamin K 1.4µg 3.1µg 1%
Magnesium 23mg 18mg 1%
Carbs 0g 3.89g 1%
Vitamin C 0mg 1.3mg 1%
Polyunsaturated fat 0.322g 0.465g 1%
Net carbs 0g 3.89g N/A
Vitamin E 0.38mg 0.38mg 0%
Trans fat 0.17g N/A
Tryptophan 0.182mg 0.263mg 0%
Threonine 1.105mg 0.869mg 0%
Isoleucine 1.259mg 0.967mg 0%
Leucine 2.201mg 1.91mg 0%
Lysine 2.338mg 1.607mg 0%
Methionine 0.72mg 0.543mg 0%
Phenylalanine 1.093mg 1.084mg 0%
Valine 1.372mg 1.26mg 0%
Histidine 0.883mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more ProteinProtein +35.9%
Contains more FatsFats +126.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.3%
~equal in Other ~1.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +592.5%
Contains less Sat. FatSaturated fat -63.7%
Contains more Poly. FatPolyunsaturated fat +44.4%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.