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  6. Liver vs. Beef sirloin

Liver vs. Beef sirloin — In-Depth Nutrition Comparison

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What are the differences between liver and beef sirloin?

  • Liver is richer than beef sirloin in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, copper, selenium, folate, and vitamin C.
  • Liver's daily need coverage for vitamin B12 is 717% more.
  • The amount of cholesterol in beef sirloin is lower.

We used Pork, fresh, variety meats, and by-products, liver, cooked, braised and Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled types in this article.

Infographic

Liver vs Beef sirloin 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.
Liver
Liver
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 36% 72% 28% 155% 108% 8.6% 1.4% 212%
Contains more IronIron +833.3%
Contains more CopperCopper +645.9%
Contains more ZincZinc +17.9%
Contains less SodiumSodium -25.8%
Contains more ManganeseManganese +2627.3%
Contains more SeleniumSelenium +73.5%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +173.3%
~equal in Phosphorus ~253mg

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.
Liver
Liver
7
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%
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% 7.8% 0% 22% 38% 169% 36% 157% 184% 3.5% 7.5% 64%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +193.2%
Contains more Vitamin B2Vitamin B2 +1247.2%
Contains more Vitamin B5Vitamin B5 +686.5%
Contains more Vitamin B12Vitamin B12 +1170.1%
Contains more FolateFolate +1530%
Contains more Vitamin B6Vitamin B6 +19.5%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~9.001mg

All nutrients comparison - raw data values

Nutrient Liver Beef sirloin DV% diff.
Vitamin B12 18.67µg 1.47µg 717%
Vitamin A 5405µg 0µg 601%
Iron 17.92mg 1.92mg 200%
Vitamin B2 2.196mg 0.163mg 156%
Cholesterol 355mg 81mg 91%
Vitamin B5 4.774mg 0.607mg 83%
Copper 0.634mg 0.085mg 61%
Selenium 67.5µg 38.9µg 52%
Folate 163µg 10µg 38%
Vitamin C 23.6mg 0mg 26%
Choline 117.3mg 21%
Vitamin B1 0.258mg 0.088mg 14%
Manganese 0.3mg 0.011mg 13%
Protein 26.02g 30.8g 10%
Vitamin B6 0.57mg 0.681mg 9%
Zinc 6.72mg 5.7mg 9%
Potassium 150mg 410mg 8%
Polyunsaturated fat 1.05g 0.185g 6%
Vitamin B3 8.435mg 9.001mg 4%
Vitamin E 0.39mg 3%
Magnesium 14mg 27mg 3%
Monounsaturated fat 0.63g 2.006g 3%
Phosphorus 241mg 253mg 2%
Saturated fat 1.41g 1.915g 2%
Calories 165kcal 177kcal 1%
Vitamin K 1.4µg 1%
Sodium 49mg 66mg 1%
Calcium 10mg 22mg 1%
Carbs 3.76g 0g 1%
Fats 4.4g 5.03g 1%
Net carbs 3.76g 0g N/A
Tryptophan 0.366mg 0.202mg 0%
Threonine 1.107mg 1.23mg 0%
Isoleucine 1.32mg 1.401mg 0%
Leucine 2.319mg 2.45mg 0%
Lysine 2.007mg 2.603mg 0%
Methionine 0.645mg 0.802mg 0%
Phenylalanine 1.274mg 1.217mg 0%
Valine 1.607mg 1.528mg 0%
Histidine 0.708mg 0.983mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
31% 5% 64%
Protein: 30.8 g
Fats: 5.03 g
Carbs: 0 g
Water: 63.58 g
Other: 0.59 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +154.2%
Contains more ProteinProtein +18.4%
Contains more FatsFats +14.3%
~equal in Water ~63.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
47% 49% 5%
Saturated fat: Sat. Fat 1.915 g
Monounsaturated fat: Mono. Fat 2.006 g
Polyunsaturated fat: Poly. Fat 0.185 g
Contains less Sat. FatSaturated fat -26.4%
Contains more Poly. FatPolyunsaturated fat +467.6%
Contains more Mono. FatMonounsaturated fat +218.4%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Beef sirloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168636/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.