Liver vs. Flank steak — In-Depth Nutrition Comparison
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How are liver and flank steak different?
- Liver has more vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, folate, and vitamin C than flank steak.
- Daily need coverage for vitamin B12 for liver is 710% higher.
- 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.
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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.
| Contains more IronIron | +929.9% |
| Contains more CopperCopper | +673.2% |
| Contains more ZincZinc | +37.1% |
| Contains more PhosphorusPhosphorus | +14.8% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +3233.3% |
| Contains more SeleniumSelenium | +129.6% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +126% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +244% |
| Contains more Vitamin B2Vitamin B2 | +1551.1% |
| Contains more Vitamin B3Vitamin B3 | +14.6% |
| Contains more Vitamin B5Vitamin B5 | +776% |
| Contains more Vitamin B12Vitamin B12 | +1045.4% |
| Contains more FolateFolate | +1711.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.02 g
Fats:
4.4 g
Carbs:
3.76 g
Water:
64.32 g
Other:
1.5 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-2600% |
| Contains more FatsFats | +87% |
~equal in
Protein
~27.66g
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.41 g
Monounsaturated fat:
Mono. Fat
0.63 g
Polyunsaturated fat:
Poly. Fat
1.05 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Poly. FatPolyunsaturated fat | +226.1% |
| Contains more Mono. FatMonounsaturated fat | +426.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 18.67µg | 1.63µg | 710% |
| Vitamin A | 5405µg | 0µg | 601% |
| Iron | 17.92mg | 1.74mg | 202% |
| Vitamin B2 | 2.196mg | 0.133mg | 159% |
| Cholesterol | 355mg | 79mg | 92% |
| Vitamin B5 | 4.774mg | 0.545mg | 85% |
| Selenium | 67.5µg | 29.4µg | 69% |
| Copper | 0.634mg | 0.082mg | 61% |
| Folate | 163µg | 9µg | 39% |
| Vitamin C | 23.6mg | 0mg | 26% |
| Choline | 105.4mg | 19% | |
| Zinc | 6.72mg | 4.9mg | 17% |
| Vitamin B1 | 0.258mg | 0.075mg | 15% |
| Manganese | 0.3mg | 0.009mg | 13% |
| Saturated fat | 1.41g | 3.395g | 9% |
| Monounsaturated fat | 0.63g | 3.317g | 7% |
| Vitamin B3 | 8.435mg | 7.363mg | 7% |
| Potassium | 150mg | 339mg | 6% |
| Fats | 4.4g | 8.23g | 6% |
| Polyunsaturated fat | 1.05g | 0.322g | 5% |
| Phosphorus | 241mg | 210mg | 4% |
| Vitamin E | 0.38mg | 3% | |
| Protein | 26.02g | 27.66g | 3% |
| Magnesium | 14mg | 23mg | 2% |
| Calories | 165kcal | 192kcal | 1% |
| Vitamin K | 1.4µg | 1% | |
| Vitamin B6 | 0.57mg | 0.579mg | 1% |
| Calcium | 10mg | 20mg | 1% |
| Carbs | 3.76g | 0g | 1% |
| Net carbs | 3.76g | 0g | N/A |
| Sodium | 49mg | 56mg | 0% |
| Tryptophan | 0.366mg | 0.182mg | 0% |
| Threonine | 1.107mg | 1.105mg | 0% |
| Isoleucine | 1.32mg | 1.259mg | 0% |
| Leucine | 2.319mg | 2.201mg | 0% |
| Lysine | 2.007mg | 2.338mg | 0% |
| Methionine | 0.645mg | 0.72mg | 0% |
| Phenylalanine | 1.274mg | 1.093mg | 0% |
| Valine | 1.607mg | 1.372mg | 0% |
| Histidine | 0.708mg | 0.883mg | 0% |
| Omega-3 - DHA | 0.03g | 0g | N/A |
| Omega-3 - DPA | 0.04g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
422%
49%
Minerals Daily Need Coverage Score
161%
54%
Comparison summary
Which food is lower in Sugar?
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Liver is lower in Saturated fat (difference - 1.985g)
Which food is richer in vitamins?
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Flank steak is lower in Cholesterol (difference - 276mg)
Which food is cheaper?
Flank steak is cheaper (difference - $0.3)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.