Flank steak vs. Chicken liver — In-Depth Nutrition Comparison
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A recap on the differences between flank steak and chicken liver
- Chicken liver is higher than flank steak in vitamin B12, vitamin A, 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 Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, liver, all classes, 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.
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +47.4% |
| Contains more ZincZinc | +83.5% |
| Contains less SodiumSodium | -21.1% |
| Contains more IronIron | +416.7% |
| Contains more CopperCopper | +500% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains more ManganeseManganese | +2733.3% |
| Contains more SeleniumSelenium | +85.7% |
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 KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +84.2% |
| Contains more Vitamin B1Vitamin B1 | +306.7% |
| Contains more Vitamin B2Vitamin B2 | +1236.8% |
| Contains more Vitamin B3Vitamin B3 | +32.1% |
| Contains more Vitamin B5Vitamin B5 | +1043.7% |
| Contains more Vitamin B6Vitamin B6 | +47.3% |
| Contains more Vitamin B12Vitamin B12 | +917.2% |
| Contains more FolateFolate | +6433.3% |
| Contains more CholineCholine | +84.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.63µg | 16.58µg | 623% |
| Vitamin A | 0µg | 3296µg | 366% |
| Folate | 9µg | 588µg | 145% |
| Vitamin B2 | 0.133mg | 1.778mg | 127% |
| Vitamin B5 | 0.545mg | 6.233mg | 114% |
| Iron | 1.74mg | 8.99mg | 91% |
| Cholesterol | 79mg | 345mg | 89% |
| Selenium | 29.4µg | 54.6µg | 46% |
| Copper | 0.082mg | 0.492mg | 46% |
| Protein | 27.66g | 16.92g | 21% |
| Vitamin B6 | 0.579mg | 0.853mg | 21% |
| Zinc | 4.9mg | 2.67mg | 20% |
| Vitamin C | 0mg | 17.9mg | 20% |
| Vitamin B1 | 0.075mg | 0.305mg | 19% |
| Choline | 105.4mg | 194.4mg | 16% |
| Vitamin B3 | 7.363mg | 9.728mg | 15% |
| Phosphorus | 210mg | 297mg | 12% |
| Manganese | 0.009mg | 0.255mg | 11% |
| Saturated fat | 3.395g | 1.563g | 8% |
| Polyunsaturated fat | 0.322g | 1.306g | 7% |
| Monounsaturated fat | 3.317g | 1.249g | 5% |
| Fats | 8.23g | 4.83g | 5% |
| Calories | 192kcal | 119kcal | 4% |
| Potassium | 339mg | 230mg | 3% |
| Vitamin E | 0.38mg | 0.7mg | 2% |
| Sodium | 56mg | 71mg | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Calcium | 20mg | 8mg | 1% |
| Magnesium | 23mg | 19mg | 1% |
| Carbs | 0g | 0.73g | 0% |
| Net carbs | 0g | 0.73g | N/A |
| Trans fat | 0.065g | N/A | |
| Tryptophan | 0.182mg | 0.176mg | 0% |
| Threonine | 1.105mg | 0.725mg | 0% |
| Isoleucine | 1.259mg | 0.813mg | 0% |
| Leucine | 2.201mg | 1.512mg | 0% |
| Lysine | 2.338mg | 1.332mg | 0% |
| Methionine | 0.72mg | 0.432mg | 0% |
| Phenylalanine | 1.093mg | 0.824mg | 0% |
| Valine | 1.372mg | 0.998mg | 0% |
| Histidine | 0.883mg | 0.507mg | 0% |
| Omega-3 - ALA | 0.006g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 0.475g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
16.92 g
Fats:
4.83 g
Carbs:
0.73 g
Water:
76.46 g
Other:
1.06 g
| Contains more ProteinProtein | +63.5% |
| Contains more FatsFats | +70.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +19.2% |
~equal in
Other
~1.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
Saturated fat:
Sat. Fat
1.563 g
Monounsaturated fat:
Mono. Fat
1.249 g
Polyunsaturated fat:
Poly. Fat
1.306 g
| Contains more Mono. FatMonounsaturated fat | +165.6% |
| Contains less Sat. FatSaturated fat | -54% |
| Contains more Poly. FatPolyunsaturated fat | +305.6% |
