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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, iron, vitamin B2, selenium, and vitamin B5.
  • Daily need coverage for vitamin B12 for 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.
  • Flank steak has a lower glycemic index (0) than liverwurst (28).

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" 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +91.7%
Contains more PotassiumPotassium +99.4%
Contains more ZincZinc +113%
Contains less SodiumSodium -92%
Contains more IronIron +408.6%
Contains more CopperCopper +192.7%
Contains more ManganeseManganese +1622.2%
Contains more SeleniumSelenium +97.3%
~equal in Calcium ~22mg
~equal in Phosphorus ~230mg

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +71.2%
Contains more Vitamin B6Vitamin B6 +204.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +262.7%
Contains more Vitamin B2Vitamin B2 +674.4%
Contains more Vitamin B5Vitamin B5 +441.3%
Contains more Vitamin B12Vitamin B12 +725.8%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~µg

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more ProteinProtein +123.4%
Contains more WaterWater +19.9%
Contains more FatsFats +209.2%
Contains more CarbsCarbs +∞%
~equal in Other ~2.75g

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -65.8%
Contains more Mono. FatMonounsaturated fat +270.4%
Contains more Poly. FatPolyunsaturated fat +653.7%

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 Liverwurst
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Liverwurst DV% diff.
Vitamin B12 1.63µg 13.46µg 493%
Vitamin A 0µg 4091µg 455%
Iron 1.74mg 8.85mg 89%
Vitamin B2 0.133mg 1.03mg 69%
Selenium 29.4µg 58µg 52%
Vitamin B5 0.545mg 2.95mg 48%
Protein 27.66g 12.38g 31%
Vitamin B6 0.579mg 0.19mg 30%
Saturated fat 3.395g 9.925g 30%
Sodium 56mg 700mg 28%
Fats 8.23g 25.45g 26%
Zinc 4.9mg 2.3mg 24%
Monounsaturated fat 3.317g 12.286g 22%
Choline 105.4mg 19%
Vitamin B3 7.363mg 4.3mg 19%
Copper 0.082mg 0.24mg 18%
Vitamin B1 0.075mg 0.272mg 16%
Polyunsaturated fat 0.322g 2.427g 14%
Cholesterol 79mg 118mg 13%
Fiber 0g 2.5g 10%
Calories 192kcal 305kcal 6%
Manganese 0.009mg 0.155mg 6%
Potassium 339mg 170mg 5%
Folate 9µg 30µg 5%
Vitamin C 0mg 3.5mg 4%
Phosphorus 210mg 230mg 3%
Vitamin E 0.38mg 3%
Magnesium 23mg 12mg 3%
Carbs 0g 5.89g 2%
Vitamin K 1.4µg 1%
Net carbs 0g 3.39g N/A
Calcium 20mg 22mg 0%
Sugar 0g 1.65g N/A
Tryptophan 0.182mg 0.151mg 0%
Threonine 1.105mg 0.671mg 0%
Isoleucine 1.259mg 0.653mg 0%
Leucine 2.201mg 1.139mg 0%
Lysine 2.338mg 1.155mg 0%
Methionine 0.72mg 0.285mg 0%
Phenylalanine 1.093mg 0.617mg 0%
Valine 1.372mg 0.857mg 0%
Histidine 0.883mg 0.448mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Liverwurst
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
284%
Liverwurst
Minerals Daily Need Coverage Score
54%
Flank steak
103%
Liverwurst

Comparison summary

Which food is richer in minerals?
Liverwurst
Liverwurst is relatively richer in minerals
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 39mg)
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 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 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

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. 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.