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Liver vs Steak - In-Depth Nutrition Comparison

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How are Liver and Steak different?

  • Liver is richer in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Copper, and Folate, while Steak is higher in Vitamin C.
  • Liver covers your daily need of Vitamin B12 686% more than Steak.
  • Liver contains 772 times more Vitamin A than Steak. Liver contains 5405µg of Vitamin A, while Steak contains 7µg.
  • 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
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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
Liver
5
:
3
Steak
Contains more Iron +646.7%
Contains more Copper +645.9%
Contains more Phosphorus +47.9%
Contains less Sodium -15.5%
Contains more Calcium +20%
Contains more Potassium +86%
Contains more Magnesium +64.3%
Equal in Zinc - 6.34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 673% 3% 14% 10% 212% 184% 104% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Iron +646.7%
Contains more Copper +645.9%
Contains more Phosphorus +47.9%
Contains less Sodium -15.5%
Contains more Calcium +20%
Contains more Potassium +86%
Contains more Magnesium +64.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
9
:
2
Steak
Contains more Vitamin C +∞%
Contains more Vitamin A +71888%
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 Vitamin B12 +748.6%
Contains more Folate +2616.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 79% 1080% 0% 0% 65% 507% 159% 287% 132% 2334% 0% 123%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Contains more Vitamin C +∞%
Contains more Vitamin A +71888%
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 Vitamin B12 +748.6%
Contains more Folate +2616.7%

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 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
Calories 165kcal 271kcal Steak
Protein 26.02g 24.85g Liver
Fats 4.4g 19.02g Steak
Vitamin C 23.6mg 0mg Liver
Net carbs 3.76g 0g Liver
Carbs 3.76g 0g Liver
Cholesterol 355mg 78mg Steak
Vitamin D IU 6IU Steak
Iron 17.92mg 2.4mg Liver
Calcium 10mg 12mg Steak
Potassium 150mg 279mg Steak
Magnesium 14mg 23mg Steak
Sugar g 0g Liver
Fiber 0g 0g
Copper 0.634mg 0.085mg Liver
Zinc 6.72mg 6.34mg Liver
Starch g g
Phosphorus 241mg 163mg Liver
Sodium 49mg 58mg Liver
Vitamin A 17997IU 25IU Liver
Vitamin E mg mg
Vitamin D µg 0.1µg Steak
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 mg Liver
Vitamin B6 0.57mg 0.5mg Liver
Vitamin B12 18.67µg 2.2µg Liver
Vitamin K µg 1.6µg Steak
Folate 163µg 6µg Liver
Trans Fat g g
Saturated Fat 1.41g 8.443g Liver
Monounsaturated Fat 0.63g 9.171g Steak
Polyunsaturated fat 1.05g 0.896g Liver
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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49
Steak
Mineral Summary Score
150
Liver
52
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
149%
Steak
Carbohydrates
4%
Liver
0%
Steak
Fats
20%
Liver
88%
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

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. 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.