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Liverwurst vs Flank steak - In-Depth Nutrition Comparison

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How are Liverwurst and Flank steak different?

  • Liverwurst is higher in Vitamin B12, Iron, Vitamin B2, Selenium, and Vitamin B5, however Flank steak is richer in Vitamin A RAE, Vitamin B6, and Zinc.
  • Daily need coverage for Vitamin B12 from Liverwurst is 493% higher.
  • Liverwurst contains 13 times more Sodium than Flank steak. While Liverwurst contains 700mg of Sodium, Flank steak contains only 56mg.

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

Infographic

Liverwurst vs Flank steak 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 Iron +408.6%
Contains more Copper +192.7%
Contains more Magnesium +91.7%
Contains more Potassium +99.4%
Contains less Sodium -92%
Contains more Zinc +113%
Equal in Calcium - 20
Equal in Phosphorus - 210
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 332% 9% 99% 15% 92% 63% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Iron +408.6%
Contains more Copper +192.7%
Contains more Magnesium +91.7%
Contains more Potassium +99.4%
Contains less Sodium -92%
Contains more Zinc +113%
Equal in Calcium - 20
Equal in Phosphorus - 210

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 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%
Contains more Vitamin B3 +71.2%
Contains more Vitamin B6 +204.7%
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%
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%
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%
Contains more Vitamin B3 +71.2%
Contains more Vitamin B6 +204.7%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liverwurst Flank steak
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
262
Liverwurst
48
Flank steak
Mineral Summary Score
87
Liverwurst
47
Flank steak

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
74%
Liverwurst
166%
Flank steak
Carbohydrates
6%
Liverwurst
0%
Flank steak
Fats
117%
Liverwurst
38%
Flank steak

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