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Liver vs Beefsteak - In-Depth Nutrition Comparison

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A recap on differences between Liver and Beefsteak

  • Liver has more Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Copper, Folate, and Vitamin B3, however Beefsteak is higher in Vitamin C.
  • Liver covers your daily Vitamin B12 needs 666% more than Beefsteak.
  • Beefsteak contains 2703 times less Vitamin A RAE than Liver. Liver contains 5405µg of Vitamin A RAE, while Beefsteak contains 2µg.
  • Beefsteak has less Cholesterol.

Food varieties used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Liver vs Beefsteak 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 Iron +796%
Contains less Sodium -10.9%
Contains more Zinc +26.8%
Contains more Copper +702.5%
Contains more Magnesium +78.6%
Contains more Potassium +150%
Equal in Phosphorus - 220
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 75% 18% 95% 34% 8% 145% 27%
Contains more Calcium +100%
Contains more Iron +796%
Contains less Sodium -10.9%
Contains more Zinc +26.8%
Contains more Copper +702.5%
Contains more Magnesium +78.6%
Contains more Potassium +150%
Equal in Phosphorus - 220

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
Liver
9
:
Contains more Vitamin A +299850%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1106.6%
Contains more Vitamin B3 +67.1%
Contains more Folate +5333.3%
Contains more Vitamin B12 +594.1%
Equal in Vitamin B6 - 0.543
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Contains more Vitamin A +299850%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1106.6%
Contains more Vitamin B3 +67.1%
Contains more Folate +5333.3%
Contains more Vitamin B12 +594.1%
Equal in Vitamin B6 - 0.543

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

All nutrients comparison - raw data values

Nutrient Liver Beefsteak Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 21.38g Liver
Fats 4.4g 5.36g Beefsteak
Carbs 3.76g 0g Liver
Calories 165kcal 134kcal Liver
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
Calcium 10mg 5mg Liver
Iron 17.92mg 2mg Liver
Magnesium 14mg 25mg Beefsteak
Phosphorus 241mg 220mg Liver
Potassium 150mg 375mg Beefsteak
Sodium 49mg 55mg Liver
Zinc 6.72mg 5.3mg Liver
Copper 0.634mg 0.079mg Liver
Vitamin A 17997IU 6IU Liver
Vitamin E mg mg
Vitamin D IU 3IU Beefsteak
Vitamin D µg 0.1µg Beefsteak
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.075mg Liver
Vitamin B2 2.196mg 0.182mg Liver
Vitamin B3 8.435mg 5.048mg Liver
Vitamin B5 4.774mg mg Liver
Vitamin B6 0.57mg 0.543mg Liver
Folate 163µg 3µg Liver
Vitamin B12 18.67µg 2.69µg Liver
Vitamin K µg 1.5µg Beefsteak
Tryptophan 0.366mg 0.262mg Liver
Threonine 1.107mg 1.099mg Liver
Isoleucine 1.32mg 1.09mg Liver
Leucine 2.319mg 2.011mg Liver
Lysine 2.007mg 2.247mg Beefsteak
Methionine 0.645mg 0.621mg Liver
Phenylalanine 1.274mg 0.931mg Liver
Valine 1.607mg 1.152mg Liver
Histidine 0.708mg 0.868mg Beefsteak
Cholesterol 355mg 67mg Beefsteak
Trans Fat g 0.253g Liver
Saturated Fat 1.41g 1.875g Liver
Monounsaturated Fat 0.63g 2.354g Beefsteak
Polyunsaturated fat 1.05g 0.189g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Beefsteak
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
397
Liver
52
Beefsteak
Mineral Summary Score
150
Liver
50
Beefsteak

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
156%
Liver
128%
Beefsteak
Carbohydrates
4%
Liver
0%
Beefsteak
Fats
20%
Liver
25%
Beefsteak

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 - 6mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.465g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Beefsteak
Beefsteak is lower in Cholesterol (difference - 288mg)
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.