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Liver vs. T bone steak — In-Depth Nutrition Comparison

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What are the differences between Liver and T bone steak?

  • Liver is richer than T bone steak in Vitamin B12, Vitamin A, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, Folate, and Vitamin C.
  • Liver's daily need coverage for Vitamin B12 is 699% more.
  • The amount of Cholesterol in T bone steak is lower.

We used Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled types in this article.

Infographic

Liver vs T bone 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more IronIron +402%
Contains more CopperCopper +702.5%
Contains more ZincZinc +43.3%
Contains more PhosphorusPhosphorus +14.8%
Contains less SodiumSodium -27.9%
Contains more ManganeseManganese +7400%
Contains more SeleniumSelenium +122%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +86.7%

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
8
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% 1080% 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% 0.3% 2.8% 3% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +359840%
Contains more Vitamin B1Vitamin B1 +352.6%
Contains more Vitamin B2Vitamin B2 +713.3%
Contains more Vitamin B3Vitamin B3 +34.1%
Contains more Vitamin B5Vitamin B5 +1455%
Contains more Vitamin B12Vitamin B12 +887.8%
Contains more FolateFolate +2228.6%
Contains more Vitamin B6Vitamin B6 +33%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +72.4%
Contains more FatsFats +151.1%
~equal in Protein ~27.48g
~equal in Water ~60.6g

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
44% 50% 6%
Saturated Fat: Sat. Fat 4.6 g
Monounsaturated Fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated Fat -69.3%
Contains more Poly. FatPolyunsaturated fat +80.1%
Contains more Mono. FatMonounsaturated Fat +718.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver T bone steak
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Liver T bone steak Opinion
Calories 165kcal 217kcal T bone steak
Protein 26.02g 27.48g T bone steak
Fats 4.4g 11.05g T bone steak
Vitamin C 23.6mg 0mg Liver
Net carbs 3.76g 0g Liver
Carbs 3.76g 0g Liver
Cholesterol 355mg 81mg T bone steak
Vitamin D 3IU T bone steak
Magnesium 14mg 20mg T bone steak
Calcium 10mg 19mg T bone steak
Potassium 150mg 280mg T bone steak
Iron 17.92mg 3.57mg Liver
Copper 0.634mg 0.079mg Liver
Zinc 6.72mg 4.69mg Liver
Phosphorus 241mg 210mg Liver
Sodium 49mg 68mg Liver
Vitamin A 17997IU 5IU Liver
Vitamin A 5405µg 1µg Liver
Vitamin E 0.14mg T bone steak
Vitamin D 0.1µg T bone steak
Manganese 0.3mg 0.004mg Liver
Selenium 67.5µg 30.4µg Liver
Vitamin B1 0.258mg 0.057mg Liver
Vitamin B2 2.196mg 0.27mg Liver
Vitamin B3 8.435mg 6.292mg Liver
Vitamin B5 4.774mg 0.307mg Liver
Vitamin B6 0.57mg 0.758mg T bone steak
Vitamin B12 18.67µg 1.89µg Liver
Vitamin K 1.5µg T bone steak
Folate 163µg 7µg Liver
Trans Fat 0.595g Liver
Choline 66.1mg T bone steak
Saturated Fat 1.41g 4.6g Liver
Monounsaturated Fat 0.63g 5.159g T bone steak
Polyunsaturated fat 1.05g 0.583g Liver
Tryptophan 0.366mg 0.325mg Liver
Threonine 1.107mg 1.349mg T bone steak
Isoleucine 1.32mg 1.343mg T bone steak
Leucine 2.319mg 2.46mg T bone steak
Lysine 2.007mg 2.74mg T bone steak
Methionine 0.645mg 0.762mg T bone steak
Phenylalanine 1.274mg 1.143mg Liver
Valine 1.607mg 1.421mg Liver
Histidine 0.708mg 1.05mg T bone steak
Omega-3 - EPA 0g 0.002g T bone steak
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - ALA 0.02g T bone steak
Omega-3 - DPA 0.04g 0.013g Liver
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver T bone steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
366%
Liver
52%
T bone steak
Minerals Daily Need Coverage Score
161%
Liver
60%
T bone steak

Comparison summary

Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 274mg)
Which food is cheaper?
T bone steak
T bone steak is cheaper (difference - $0.3)
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 - 19mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 3.19g)
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.
Which food is richer in vitamins?
?
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.