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Liver vs Rib eye steak - In-Depth Nutrition Comparison

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How are Liver and Rib eye steak different?

  • Liver is higher than Rib eye steak in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Folate.
  • Liver covers your daily need of Vitamin B12 690% more than Rib eye steak.
  • Liver contains 676 times more Vitamin A RAE than Rib eye steak. Liver contains 5405µg of Vitamin A RAE, while Rib eye steak contains 8µg.
  • Rib eye steak is lower in Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.

Infographic

Liver vs Rib eye 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 +700%
Contains more Phosphorus +58.6%
Contains more Zinc +13.7%
Contains more Copper +692.5%
Contains more Magnesium +57.1%
Contains more Potassium +73.3%
Equal in Calcium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 85% 16% 66% 23% 8% 162% 27%
Contains more Iron +700%
Contains more Phosphorus +58.6%
Contains more Zinc +13.7%
Contains more Copper +692.5%
Contains more Magnesium +57.1%
Contains more Potassium +73.3%
Equal in Calcium - 11

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
9
:
Contains more Vitamin A +71888%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +263.4%
Contains more Vitamin B2 +665.2%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B5 +790.7%
Contains more Vitamin B6 +19.5%
Contains more Folate +2616.7%
Contains more Vitamin B12 +789%
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 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin A +71888%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +263.4%
Contains more Vitamin B2 +665.2%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B5 +790.7%
Contains more Vitamin B6 +19.5%
Contains more Folate +2616.7%
Contains more Vitamin B12 +789%

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 Rib eye steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liver Rib eye steak Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 23.69g Liver
Fats 4.4g 21.81g Rib eye steak
Carbs 3.76g 0g Liver
Calories 165kcal 291kcal Rib eye steak
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
Calcium 10mg 11mg Rib eye steak
Iron 17.92mg 2.24mg Liver
Magnesium 14mg 22mg Rib eye steak
Phosphorus 241mg 152mg Liver
Potassium 150mg 260mg Rib eye steak
Sodium 49mg 54mg Liver
Zinc 6.72mg 5.91mg Liver
Copper 0.634mg 0.08mg Liver
Vitamin A 17997IU 25IU Liver
Vitamin E mg 0.1mg Rib eye steak
Vitamin D IU 7IU Rib eye steak
Vitamin D µg 0.2µg Rib eye steak
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.071mg Liver
Vitamin B2 2.196mg 0.287mg Liver
Vitamin B3 8.435mg 4.908mg Liver
Vitamin B5 4.774mg 0.536mg Liver
Vitamin B6 0.57mg 0.477mg Liver
Folate 163µg 6µg Liver
Vitamin B12 18.67µg 2.1µg Liver
Vitamin K µg 1.6µg Rib eye steak
Tryptophan 0.366mg 0.265mg Liver
Threonine 1.107mg 1.116mg Rib eye steak
Isoleucine 1.32mg 1.103mg Liver
Leucine 2.319mg 2.041mg Liver
Lysine 2.007mg 2.269mg Rib eye steak
Methionine 0.645mg 0.641mg Liver
Phenylalanine 1.274mg 0.95mg Liver
Valine 1.607mg 1.184mg Liver
Histidine 0.708mg 0.888mg Rib eye steak
Cholesterol 355mg 80mg Rib eye steak
Trans Fat g 1.478g Liver
Saturated Fat 1.41g 9.684g Liver
Monounsaturated Fat 0.63g 10.519g Rib eye steak
Polyunsaturated fat 1.05g 1.027g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Rib eye 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
50
Rib eye steak
Mineral Summary Score
150
Liver
48
Rib eye 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
142%
Rib eye steak
Carbohydrates
4%
Liver
0%
Rib eye steak
Fats
20%
Liver
101%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 275mg)
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 - 5mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 8.274g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.