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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.

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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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
156%
Liver
149%
Steak
Carbohydrates
4%
Liver
0%
Steak
Fats
20%
Liver
88%
Steak

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 277mg)
Which food contains less Sugars?
Liver
Liver contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Liver Steak Opinion
Calories 165 271 Steak
Protein 26.02 24.85 Liver
Fats 4.4 19.02 Steak
Vitamin C 23.6 0 Liver
Carbs 3.76 0 Liver
Cholesterol 355 78 Steak
Vitamin D 6 Steak
Iron 17.92 2.4 Liver
Calcium 10 12 Steak
Potassium 150 279 Steak
Magnesium 14 23 Steak
Sugars 0 Liver
Fiber 0 0
Copper 0.634 0.085 Liver
Zinc 6.72 6.34 Liver
Starch
Phosphorus 241 163 Liver
Sodium 49 58 Liver
Vitamin A 17997 25 Liver
Vitamin E
Vitamin D 0.1 Steak
Vitamin B1 0.258 0.074 Liver
Vitamin B2 2.196 0.301 Liver
Vitamin B3 8.435 5.149 Liver
Vitamin B5 4.774 Liver
Vitamin B6 0.57 0.5 Liver
Vitamin B12 18.67 2.2 Liver
Vitamin K 1.6 Steak
Folate 163 6 Liver
Trans Fat
Saturated Fat 1.41 8.443 Liver
Monounsaturated Fat 0.63 9.171 Steak
Polyunsaturated fat 1.05 0.896 Liver
Tryptophan 0.366 0.278 Liver
Threonine 1.107 1.171 Steak
Isoleucine 1.32 1.157 Liver
Leucine 2.319 2.142 Liver
Lysine 2.007 2.38 Steak
Methionine 0.645 0.672 Steak
Phenylalanine 1.274 0.997 Liver
Valine 1.607 1.242 Liver
Histidine 0.708 0.931 Steak
Fructose

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 of 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.