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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, iron, vitamin B2, vitamin B5, selenium, copper, and folate.
  • Liver covers your daily need for vitamin B12, 690% more than rib eye steak.
  • Liver contains 720 times more vitamin A than rib eye steak. Liver contains 17997IU of vitamin A, while rib eye steak contains 25IU.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more IronIron +700%
Contains more CopperCopper +692.5%
Contains more ZincZinc +13.7%
Contains more PhosphorusPhosphorus +58.6%
Contains less SodiumSodium -9.3%
Contains more ManganeseManganese +275%
Contains more SeleniumSelenium +127.3%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +73.3%
~equal in Calcium ~11mg

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
9
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +67462.5%
Contains more Vitamin B1Vitamin B1 +263.4%
Contains more Vitamin B2Vitamin B2 +665.2%
Contains more Vitamin B3Vitamin B3 +71.9%
Contains more Vitamin B5Vitamin B5 +790.7%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin B12Vitamin B12 +789%
Contains more FolateFolate +2616.7%

All nutrients comparison - raw data values

Nutrient Liver Rib eye steak DV% diff.
Vitamin B12 18.67µg 2.1µg 690%
Vitamin A 5405µg 8µg 600%
Iron 17.92mg 2.24mg 196%
Vitamin B2 2.196mg 0.287mg 147%
Cholesterol 355mg 80mg 92%
Vitamin B5 4.774mg 0.536mg 85%
Selenium 67.5µg 29.7µg 69%
Copper 0.634mg 0.08mg 62%
Folate 163µg 6µg 39%
Saturated fat 1.41g 9.684g 38%
Fats 4.4g 21.81g 27%
Vitamin C 23.6mg 0mg 26%
Monounsaturated fat 0.63g 10.519g 25%
Vitamin B3 8.435mg 4.908mg 22%
Vitamin B1 0.258mg 0.071mg 16%
Phosphorus 241mg 152mg 13%
Manganese 0.3mg 0.08mg 10%
Choline 48.8mg 9%
Zinc 6.72mg 5.91mg 7%
Vitamin B6 0.57mg 0.477mg 7%
Calories 165kcal 291kcal 6%
Protein 26.02g 23.69g 5%
Potassium 150mg 260mg 3%
Magnesium 14mg 22mg 2%
Vitamin D 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 1%
Carbs 3.76g 0g 1%
Net carbs 3.76g 0g N/A
Calcium 10mg 11mg 0%
Sodium 49mg 54mg 0%
Trans fat 1.478g N/A
Polyunsaturated fat 1.05g 1.027g 0%
Tryptophan 0.366mg 0.265mg 0%
Threonine 1.107mg 1.116mg 0%
Isoleucine 1.32mg 1.103mg 0%
Leucine 2.319mg 2.041mg 0%
Lysine 2.007mg 2.269mg 0%
Methionine 0.645mg 0.641mg 0%
Phenylalanine 1.274mg 0.95mg 0%
Valine 1.607mg 1.184mg 0%
Histidine 0.708mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.03g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.04g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18%
Contains more OtherOther +14900%
Contains more FatsFats +395.7%
~equal in Protein ~23.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +1569.7%
~equal in Polyunsaturated fat ~1.027g

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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. 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.