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  6. Liver vs. Flank steak

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 RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, Folate, and Vitamin C than Flank steak.
  • Daily need coverage for Vitamin B12 from 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.

Infographic

Liver vs Flank steak 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
:
3
Flank steak
Flank steak
Contains more Iron +929.9%
Contains more Phosphorus +14.8%
Contains less Sodium -12.5%
Contains more Zinc +37.1%
Contains more Copper +673.2%
Contains more Manganese +3233.3%
Contains more Selenium +129.6%
Contains more Calcium +100%
Contains more Magnesium +64.3%
Contains more Potassium +126%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Iron +929.9%
Contains more Phosphorus +14.8%
Contains less Sodium -12.5%
Contains more Zinc +37.1%
Contains more Copper +673.2%
Contains more Manganese +3233.3%
Contains more Selenium +129.6%
Contains more Calcium +100%
Contains more Magnesium +64.3%
Contains more Potassium +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.
Liver
Liver
8
:
3
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1551.1%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +776%
Contains more Folate +1711.1%
Contains more Vitamin B12 +1045.4%
Equal in Vitamin B6 - 0.579
Liver
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%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +244%
Contains more Vitamin B2 +1551.1%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +776%
Contains more Folate +1711.1%
Contains more Vitamin B12 +1045.4%
Equal in Vitamin B6 - 0.579

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Fats +87%
Equal in Protein - 27.66
Equal in Water - 64.17
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Fats +87%
Equal in Protein - 27.66
Equal in Water - 64.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Flank steak
Flank steak
Contains less Saturated Fat -58.5%
Contains more Polyunsaturated fat +226.1%
Contains more Monounsaturated Fat +426.5%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -58.5%
Contains more Polyunsaturated fat +226.1%
Contains more Monounsaturated 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.
Liver Flank steak
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Liver Flank steak Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 27.66g Flank steak
Fats 4.4g 8.23g Flank steak
Carbs 3.76g 0g Liver
Calories 165kcal 192kcal Flank steak
Calcium 10mg 20mg Flank steak
Iron 17.92mg 1.74mg Liver
Magnesium 14mg 23mg Flank steak
Phosphorus 241mg 210mg Liver
Potassium 150mg 339mg Flank steak
Sodium 49mg 56mg Liver
Zinc 6.72mg 4.9mg Liver
Copper 0.634mg 0.082mg Liver
Manganese 0.3mg 0.009mg Liver
Selenium 67.5µg 29.4µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 0.38mg Flank steak
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.075mg Liver
Vitamin B2 2.196mg 0.133mg Liver
Vitamin B3 8.435mg 7.363mg Liver
Vitamin B5 4.774mg 0.545mg Liver
Vitamin B6 0.57mg 0.579mg Flank steak
Folate 163µg 9µg Liver
Vitamin B12 18.67µg 1.63µg Liver
Vitamin K 1.4µg Flank steak
Tryptophan 0.366mg 0.182mg Liver
Threonine 1.107mg 1.105mg Liver
Isoleucine 1.32mg 1.259mg Liver
Leucine 2.319mg 2.201mg Liver
Lysine 2.007mg 2.338mg Flank steak
Methionine 0.645mg 0.72mg Flank steak
Phenylalanine 1.274mg 1.093mg Liver
Valine 1.607mg 1.372mg Liver
Histidine 0.708mg 0.883mg Flank steak
Cholesterol 355mg 79mg Flank steak
Saturated Fat 1.41g 3.395g Liver
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 3.317g Flank steak
Polyunsaturated fat 1.05g 0.322g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
397%
Liver
48%
Flank steak
Minerals Daily Need Coverage Score
161%
Liver
54%
Flank steak

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 - 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 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. 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.