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Flank steak vs Liverwurst - In-Depth Nutrition Comparison

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How are Flank steak and Liverwurst different?

  • Flank steak is higher in Vitamin B6, and Zinc, however Liverwurst is richer in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Liverwurst is 493% higher.
  • Flank steak contains 3 times more Vitamin B6 than Liverwurst. While Flank steak contains 0.579mg of Vitamin B6, Liverwurst contains only 0.19mg.
  • Flank steak has less Saturated Fat.

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Liverwurst spread are the varieties used in this article.

Infographic

Flank steak vs Liverwurst 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +91.7%
Contains more Potassium +99.4%
Contains less Sodium -92%
Contains more Zinc +113%
Contains more Iron +408.6%
Contains more Copper +192.7%
Equal in Calcium - 22
Equal in Phosphorus - 230
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 332% 9% 99% 15% 92% 63% 80%
Contains more Magnesium +91.7%
Contains more Potassium +99.4%
Contains less Sodium -92%
Contains more Zinc +113%
Contains more Iron +408.6%
Contains more Copper +192.7%
Equal in Calcium - 22
Equal in Phosphorus - 230

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +71.2%
Contains more Vitamin B6 +204.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +262.7%
Contains more Vitamin B2 +674.4%
Contains more Vitamin B5 +441.3%
Contains more Folate +233.3%
Contains more Vitamin B12 +725.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 819% 0% 0% 12% 68% 238% 81% 178% 44% 23% 1683% 0%
Contains more Vitamin B3 +71.2%
Contains more Vitamin B6 +204.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +262.7%
Contains more Vitamin B2 +674.4%
Contains more Vitamin B5 +441.3%
Contains more Folate +233.3%
Contains more Vitamin B12 +725.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Liverwurst
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Liverwurst Opinion
Net carbs 0g 3.39g Liverwurst
Protein 27.66g 12.38g Flank steak
Fats 8.23g 25.45g Liverwurst
Carbs 0g 5.89g Liverwurst
Calories 192kcal 305kcal Liverwurst
Starch g g
Fructose g g
Sugar 0g 1.65g Flank steak
Fiber 0g 2.5g Liverwurst
Calcium 20mg 22mg Liverwurst
Iron 1.74mg 8.85mg Liverwurst
Magnesium 23mg 12mg Flank steak
Phosphorus 210mg 230mg Liverwurst
Potassium 339mg 170mg Flank steak
Sodium 56mg 700mg Flank steak
Zinc 4.9mg 2.3mg Flank steak
Copper 0.082mg 0.24mg Liverwurst
Vitamin A 0IU 13636IU Liverwurst
Vitamin E 0.38mg mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 3.5mg Liverwurst
Vitamin B1 0.075mg 0.272mg Liverwurst
Vitamin B2 0.133mg 1.03mg Liverwurst
Vitamin B3 7.363mg 4.3mg Flank steak
Vitamin B5 0.545mg 2.95mg Liverwurst
Vitamin B6 0.579mg 0.19mg Flank steak
Folate 9µg 30µg Liverwurst
Vitamin B12 1.63µg 13.46µg Liverwurst
Vitamin K 1.4µg µg Flank steak
Tryptophan 0.182mg 0.151mg Flank steak
Threonine 1.105mg 0.671mg Flank steak
Isoleucine 1.259mg 0.653mg Flank steak
Leucine 2.201mg 1.139mg Flank steak
Lysine 2.338mg 1.155mg Flank steak
Methionine 0.72mg 0.285mg Flank steak
Phenylalanine 1.093mg 0.617mg Flank steak
Valine 1.372mg 0.857mg Flank steak
Histidine 0.883mg 0.448mg Flank steak
Cholesterol 79mg 118mg Flank steak
Trans Fat g g
Saturated Fat 3.395g 9.925g Flank steak
Monounsaturated Fat 3.317g 12.286g Liverwurst
Polyunsaturated fat 0.322g 2.427g Liverwurst

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Liverwurst
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
262
Liverwurst
Mineral Summary Score
47
Flank steak
87
Liverwurst

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
74%
Liverwurst
Carbohydrates
0%
Flank steak
6%
Liverwurst
Fats
38%
Flank steak
117%
Liverwurst

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 644mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 6.53g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 28)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3)
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.
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/nutrients
  2. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.