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  6. Liver vs. Beefsteak raw

Liver vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on differences between liver and beefsteak raw

  • Beefsteak raw has less vitamin B12, vitamin A, iron, vitamin B2, selenium, copper, folate, vitamin C, and vitamin B3.
  • Liver covers your daily vitamin B12 needs 666% more than beefsteak raw.
  • Beefsteak raw 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 raw infographic
Infographic link

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +100%
Contains more IronIron +796%
Contains more CopperCopper +702.5%
Contains more ZincZinc +26.8%
Contains less SodiumSodium -10.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +141.9%
Contains more MagnesiumMagnesium +78.6%
Contains more PotassiumPotassium +150%
~equal in Phosphorus ~220mg

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
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%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +270150%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B2Vitamin B2 +1106.6%
Contains more Vitamin B3Vitamin B3 +67.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +594.1%
Contains more FolateFolate +5333.3%
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.543mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Beefsteak raw DV% diff.
Vitamin B12 18.67µg 2.69µg 666%
Vitamin A 5405µg 2µg 600%
Iron 17.92mg 2mg 199%
Vitamin B2 2.196mg 0.182mg 155%
Cholesterol 355mg 67mg 96%
Vitamin B5 4.774mg 95%
Selenium 67.5µg 27.9µg 72%
Copper 0.634mg 0.079mg 62%
Folate 163µg 3µg 40%
Vitamin C 23.6mg 0mg 26%
Vitamin B3 8.435mg 5.048mg 21%
Vitamin B1 0.258mg 0.075mg 15%
Manganese 0.3mg 13%
Zinc 6.72mg 5.3mg 13%
Protein 26.02g 21.38g 9%
Potassium 150mg 375mg 7%
Polyunsaturated fat 1.05g 0.189g 6%
Monounsaturated fat 0.63g 2.354g 4%
Phosphorus 241mg 220mg 3%
Magnesium 14mg 25mg 3%
Vitamin B6 0.57mg 0.543mg 2%
Saturated fat 1.41g 1.875g 2%
Calories 165kcal 134kcal 2%
Vitamin D 0.1µg 1%
Calcium 10mg 5mg 1%
Vitamin K 1.5µg 1%
Carbs 3.76g 0g 1%
Fats 4.4g 5.36g 1%
Net carbs 3.76g 0g N/A
Vitamin D 3IU 0%
Sodium 49mg 55mg 0%
Trans fat 0.253g N/A
Tryptophan 0.366mg 0.262mg 0%
Threonine 1.107mg 1.099mg 0%
Isoleucine 1.32mg 1.09mg 0%
Leucine 2.319mg 2.011mg 0%
Lysine 2.007mg 2.247mg 0%
Methionine 0.645mg 0.621mg 0%
Phenylalanine 1.274mg 0.931mg 0%
Valine 1.607mg 1.152mg 0%
Histidine 0.708mg 0.868mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +21.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +354.5%
Contains more FatsFats +21.8%
Contains more WaterWater +13.4%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -24.8%
Contains more Poly. FatPolyunsaturated fat +455.6%
Contains more Mono. FatMonounsaturated fat +273.7%

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. Beefsteak raw - 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.