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

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A recap on 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

Flank steak vs Chicken liver infographic
Infographic link

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 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
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.
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 60% 665% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
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%
~equal in Vitamin D ~0µg

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
17% 5% 76%
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
48% 47% 5%
Saturated Fat: Sat. Fat 3.395 g
Monounsaturated Fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
38% 30% 32%
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%

Comparison summary table

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

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 266mg)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 15mg)
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.