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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 RAE, 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
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 Calcium +100%
Contains more Magnesium +64.3%
Contains more Potassium +126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
8
:
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
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%
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

Comparison summary table

Pay attention to 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 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
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
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
Vitamin A 17997IU 0IU Liver
Vitamin E mg 0.38mg Flank steak
Vitamin D IU IU
Vitamin D µg µg
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 µg 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
Trans Fat g g
Saturated Fat 1.41g 3.395g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
156%
Liver
166%
Flank steak
Carbohydrates
4%
Liver
0%
Flank steak
Fats
20%
Liver
38%
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.