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  6. Flank steak vs. Liver

Flank steak vs. Liver — In-Depth Nutrition Comparison

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How are flank steak and liver different?

  • Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, folate, and vitamin C than flank steak.
  • Daily need coverage for vitamin B12 for liver is 710% higher.
  • Flank steak has less cholesterol.

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, fresh, variety meats, and by-products, liver, cooked, braised are the varieties used in this article.

Infographic

Flank steak vs Liver 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%
Liver
Liver
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +126%
Contains more IronIron +929.9%
Contains more CopperCopper +673.2%
Contains more ZincZinc +37.1%
Contains more PhosphorusPhosphorus +14.8%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +3233.3%
Contains more SeleniumSelenium +129.6%

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%
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B2Vitamin B2 +1551.1%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +776%
Contains more Vitamin B12Vitamin B12 +1045.4%
Contains more FolateFolate +1711.1%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.57mg

All nutrients comparison - raw data values

Nutrient Flank steak Liver DV% diff.
Vitamin B12 1.63µg 18.67µg 710%
Vitamin A 0µg 5405µg 601%
Iron 1.74mg 17.92mg 202%
Vitamin B2 0.133mg 2.196mg 159%
Cholesterol 79mg 355mg 92%
Vitamin B5 0.545mg 4.774mg 85%
Selenium 29.4µg 67.5µg 69%
Copper 0.082mg 0.634mg 61%
Folate 9µg 163µg 39%
Vitamin C 0mg 23.6mg 26%
Choline 105.4mg 19%
Zinc 4.9mg 6.72mg 17%
Vitamin B1 0.075mg 0.258mg 15%
Manganese 0.009mg 0.3mg 13%
Saturated fat 3.395g 1.41g 9%
Monounsaturated fat 3.317g 0.63g 7%
Vitamin B3 7.363mg 8.435mg 7%
Potassium 339mg 150mg 6%
Fats 8.23g 4.4g 6%
Polyunsaturated fat 0.322g 1.05g 5%
Phosphorus 210mg 241mg 4%
Vitamin E 0.38mg 3%
Protein 27.66g 26.02g 3%
Magnesium 23mg 14mg 2%
Calories 192kcal 165kcal 1%
Vitamin K 1.4µg 1%
Vitamin B6 0.579mg 0.57mg 1%
Calcium 20mg 10mg 1%
Carbs 0g 3.76g 1%
Net carbs 0g 3.76g N/A
Sodium 56mg 49mg 0%
Tryptophan 0.182mg 0.366mg 0%
Threonine 1.105mg 1.107mg 0%
Isoleucine 1.259mg 1.32mg 0%
Leucine 2.201mg 2.319mg 0%
Lysine 2.338mg 2.007mg 0%
Methionine 0.72mg 0.645mg 0%
Phenylalanine 1.093mg 1.274mg 0%
Valine 1.372mg 1.607mg 0%
Histidine 0.883mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g 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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +87%
Contains more CarbsCarbs +∞%
~equal in Protein ~26.02g
~equal in Water ~64.32g
~equal in Other ~1.5g

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +426.5%
Contains less Sat. FatSaturated fat -58.5%
Contains more Poly. FatPolyunsaturated fat +226.1%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.