Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Liver
  5. Compare
  6. Liver vs. Flank steak

Liver vs. Flank steak — In-Depth Nutrition Comparison

Compare

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.

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
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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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.
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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.579mg

All nutrients comparison - raw data values

Nutrient Liver Flank steak 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

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
28% 8% 64%
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
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
48% 47% 5%
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%

People also compare

Liver
Liver vs Ham
Ham
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork
Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami

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. 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.