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Liver vs Flank steak - In-Depth Nutrition Comparison

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How are Liver and Flank steak different?

  • Liver is higher in Vitamin B12, Iron, Vitamin B2, Vitamin B5, Selenium, Copper and Folate, however Flank steak is richer in Vitamin A and Vitamin C.
  • Daily need coverage for Vitamin B12 from Liver is 710% higher.
  • Liver contains 18 times more Folate than Flank steak. While Liver contains 163µg of Folate, Flank steak contains only 9µg.
  • Flank steak has less Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Liver 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
Liver
5
:
Contains more Iron +929.9%
Contains more Copper +673.2%
Contains more Zinc +37.1%
Contains more Phosphorus +14.8%
Contains less Sodium -12.5%
Contains more Calcium +100%
Contains more Potassium +126%
Contains more Magnesium +64.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Iron +929.9%
Contains more Copper +673.2%
Contains more Zinc +37.1%
Contains more Phosphorus +14.8%
Contains less Sodium -12.5%
Contains more Calcium +100%
Contains more Potassium +126%
Contains more Magnesium +64.3%

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
8
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1551.1%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +776%
Contains more Vitamin B12 +1045.4%
Contains more Folate +1711.1%
Equal in Vitamin B6 - 0.579
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1551.1%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +776%
Contains more Vitamin B12 +1045.4%
Contains more Folate +1711.1%
Equal in Vitamin B6 - 0.579

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
397
Liver
48
Flank steak
Mineral Summary Score
150
Liver
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 the food
Protein
156%
Liver
166%
Flank steak
Carbohydrates
4%
Liver
0%
Flank steak
Fats
20%
Liver
38%
Flank steak

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Flank steak
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Liver
Liver contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Liver Flank steak Opinion
Calories 165 192 Flank steak
Protein 26.02 27.66 Flank steak
Fats 4.4 8.23 Flank steak
Vitamin C 23.6 0 Liver
Carbs 3.76 0 Liver
Cholesterol 355 79 Flank steak
Vitamin D
Iron 17.92 1.74 Liver
Calcium 10 20 Flank steak
Potassium 150 339 Flank steak
Magnesium 14 23 Flank steak
Sugars 0 Liver
Fiber 0 0
Copper 0.634 0.082 Liver
Zinc 6.72 4.9 Liver
Starch
Phosphorus 241 210 Liver
Sodium 49 56 Liver
Vitamin A 17997 0 Liver
Vitamin E 0.38 Flank steak
Vitamin D
Vitamin B1 0.258 0.075 Liver
Vitamin B2 2.196 0.133 Liver
Vitamin B3 8.435 7.363 Liver
Vitamin B5 4.774 0.545 Liver
Vitamin B6 0.57 0.579 Flank steak
Vitamin B12 18.67 1.63 Liver
Vitamin K 1.4 Flank steak
Folate 163 9 Liver
Trans Fat
Saturated Fat 1.41 3.395 Liver
Monounsaturated Fat 0.63 3.317 Flank steak
Polyunsaturated fat 1.05 0.322 Liver
Tryptophan 0.366 0.182 Liver
Threonine 1.107 1.105 Liver
Isoleucine 1.32 1.259 Liver
Leucine 2.319 2.201 Liver
Lysine 2.007 2.338 Flank steak
Methionine 0.645 0.72 Flank steak
Phenylalanine 1.274 1.093 Liver
Valine 1.607 1.372 Liver
Histidine 0.708 0.883 Flank steak
Fructose

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 of 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. 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.