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  6. Liver vs. Steak

Liver vs. Steak — In-Depth Nutrition Comparison

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How are Liver and Steak different?

  • Liver is higher than Steak in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Copper, Folate, and Vitamin C.
  • Liver covers your daily need of Vitamin B12 686% more than Steak.
  • Steak is lower in Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

Infographic

Liver vs 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
Steak
Steak
Contains more Iron +646.7%
Contains more Phosphorus +47.9%
Contains less Sodium -15.5%
Contains more Copper +645.9%
Contains more Selenium +112.3%
Contains more Calcium +20%
Contains more Magnesium +64.3%
Contains more Potassium +86%
Equal in Zinc - 6.34
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Iron +646.7%
Contains more Phosphorus +47.9%
Contains less Sodium -15.5%
Contains more Copper +645.9%
Contains more Selenium +112.3%
Contains more Calcium +20%
Contains more Magnesium +64.3%
Contains more Potassium +86%
Equal in Zinc - 6.34

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
9
:
2
Steak
Steak
Contains more Vitamin A +71888%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +248.6%
Contains more Vitamin B2 +629.6%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +14%
Contains more Folate +2616.7%
Contains more Vitamin B12 +748.6%
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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +71888%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +248.6%
Contains more Vitamin B2 +629.6%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +14%
Contains more Folate +2616.7%
Contains more Vitamin B12 +748.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
4
:
1
Steak
Steak
Contains more Carbs +∞%
Contains more Water +15.7%
Contains more Other +177.8%
Contains more Fats +332.3%
Equal in Protein - 24.85
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
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +15.7%
Contains more Other +177.8%
Contains more Fats +332.3%
Equal in Protein - 24.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Steak
Steak
Contains less Saturated Fat -83.3%
Contains more Polyunsaturated fat +17.2%
Contains more Monounsaturated Fat +1355.7%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -83.3%
Contains more Polyunsaturated fat +17.2%
Contains more Monounsaturated Fat +1355.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver 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 Steak Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 24.85g Liver
Fats 4.4g 19.02g Steak
Carbs 3.76g 0g Liver
Calories 165kcal 271kcal Steak
Calcium 10mg 12mg Steak
Iron 17.92mg 2.4mg Liver
Magnesium 14mg 23mg Steak
Phosphorus 241mg 163mg Liver
Potassium 150mg 279mg Steak
Sodium 49mg 58mg Liver
Zinc 6.72mg 6.34mg Liver
Copper 0.634mg 0.085mg Liver
Manganese 0.3mg Liver
Selenium 67.5µg 31.8µg Liver
Vitamin A 17997IU 25IU Liver
Vitamin A RAE 5405µg 7µg Liver
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.074mg Liver
Vitamin B2 2.196mg 0.301mg Liver
Vitamin B3 8.435mg 5.149mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.57mg 0.5mg Liver
Folate 163µg 6µg Liver
Vitamin B12 18.67µg 2.2µg Liver
Vitamin K 1.6µg Steak
Tryptophan 0.366mg 0.278mg Liver
Threonine 1.107mg 1.171mg Steak
Isoleucine 1.32mg 1.157mg Liver
Leucine 2.319mg 2.142mg Liver
Lysine 2.007mg 2.38mg Steak
Methionine 0.645mg 0.672mg Steak
Phenylalanine 1.274mg 0.997mg Liver
Valine 1.607mg 1.242mg Liver
Histidine 0.708mg 0.931mg Steak
Cholesterol 355mg 78mg Steak
Saturated Fat 1.41g 8.443g Liver
Omega-3 - DHA 0.03g 0.001g Liver
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0.04g 0.013g Liver
Monounsaturated Fat 0.63g 9.171g Steak
Polyunsaturated fat 1.05g 0.896g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver 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
49%
Steak
Minerals Daily Need Coverage Score
161%
Liver
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 277mg)
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 - 9mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 7.033g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.1)
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

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.