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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 RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, Folate, and Vitamin C than Flank steak.
  • Daily need coverage for Vitamin B12 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Magnesium +64.3%
Contains more Potassium +126%
Contains more Iron +929.9%
Contains more Phosphorus +14.8%
Contains less Sodium -12.5%
Contains more Zinc +37.1%
Contains more Copper +673.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Contains more Calcium +100%
Contains more Magnesium +64.3%
Contains more Potassium +126%
Contains more Iron +929.9%
Contains more Phosphorus +14.8%
Contains less Sodium -12.5%
Contains more Zinc +37.1%
Contains more Copper +673.2%

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
:
8
Liver
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1551.1%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +776%
Contains more Folate +1711.1%
Contains more Vitamin B12 +1045.4%
Equal in Vitamin B6 - 0.57
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 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1551.1%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +776%
Contains more Folate +1711.1%
Contains more Vitamin B12 +1045.4%
Equal in Vitamin B6 - 0.57

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 Liver
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flank steak Liver Opinion
Net carbs 0g 3.76g Liver
Protein 27.66g 26.02g Flank steak
Fats 8.23g 4.4g Flank steak
Carbs 0g 3.76g Liver
Calories 192kcal 165kcal Flank steak
Starch g g
Fructose g g
Sugar 0g g Liver
Fiber 0g 0g
Calcium 20mg 10mg Flank steak
Iron 1.74mg 17.92mg Liver
Magnesium 23mg 14mg Flank steak
Phosphorus 210mg 241mg Liver
Potassium 339mg 150mg Flank steak
Sodium 56mg 49mg Liver
Zinc 4.9mg 6.72mg Liver
Copper 0.082mg 0.634mg Liver
Vitamin A 0IU 17997IU Liver
Vitamin E 0.38mg mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.075mg 0.258mg Liver
Vitamin B2 0.133mg 2.196mg Liver
Vitamin B3 7.363mg 8.435mg Liver
Vitamin B5 0.545mg 4.774mg Liver
Vitamin B6 0.579mg 0.57mg Flank steak
Folate 9µg 163µg Liver
Vitamin B12 1.63µg 18.67µg Liver
Vitamin K 1.4µg µg Flank steak
Tryptophan 0.182mg 0.366mg Liver
Threonine 1.105mg 1.107mg Liver
Isoleucine 1.259mg 1.32mg Liver
Leucine 2.201mg 2.319mg Liver
Lysine 2.338mg 2.007mg Flank steak
Methionine 0.72mg 0.645mg Flank steak
Phenylalanine 1.093mg 1.274mg Liver
Valine 1.372mg 1.607mg Liver
Histidine 0.883mg 0.708mg Flank steak
Cholesterol 79mg 355mg Flank steak
Trans Fat g g
Saturated Fat 3.395g 1.41g Liver
Monounsaturated Fat 3.317g 0.63g Flank steak
Polyunsaturated fat 0.322g 1.05g Liver

Which food is preferable for your diet?

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

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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
397
Liver
Mineral Summary Score
47
Flank steak
150
Liver

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
156%
Liver
Carbohydrates
0%
Flank steak
4%
Liver
Fats
38%
Flank steak
20%
Liver

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 1.985g)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 276mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

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. 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.