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Rib eye steak vs. Beef Liver — In-Depth Nutrition Comparison

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Summary of differences between rib eye steak and beef Liver

  • Rib eye steak has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, choline, folate, and iron than beef Liver.
  • Beef Liver covers your daily need for vitamin B12, 2853% more than rib eye steak.
  • Rib eye steak has less cholesterol.

These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Beef, variety meats, and by-products, liver, cooked, braised.

Infographic

Rib eye steak vs Beef Liver 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Contains more CalciumCalcium +83.3%
Contains more ZincZinc +11.5%
Contains less SodiumSodium -31.6%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +192%
Contains more CopperCopper +17753.8%
Contains more PhosphorusPhosphorus +227%
Contains more ManganeseManganese +345%
Contains more SeleniumSelenium +21.5%
~equal in Magnesium ~21mg

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.
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%
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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +117925%
Contains more Vitamin EVitamin E +410%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +173.2%
Contains more Vitamin B2Vitamin B2 +1093.4%
Contains more Vitamin B3Vitamin B3 +257.1%
Contains more Vitamin B5Vitamin B5 +1226.5%
Contains more Vitamin B6Vitamin B6 +113.2%
Contains more Vitamin B12Vitamin B12 +3261%
Contains more Vitamin KVitamin K +106.3%
Contains more FolateFolate +4116.7%
Contains more CholineCholine +773%

All nutrients comparison - raw data values

Nutrient Rib eye steak Beef Liver DV% diff.
Vitamin B12 2.1µg 70.58µg 2853%
Copper 0.08mg 14.283mg 1578%
Vitamin A 8µg 9442µg 1048%
Vitamin B2 0.287mg 3.425mg 241%
Vitamin B5 0.536mg 7.11mg 131%
Cholesterol 80mg 396mg 105%
Vitamin B3 4.908mg 17.525mg 79%
Choline 48.8mg 426mg 69%
Folate 6µg 253µg 62%
Iron 2.24mg 6.54mg 54%
Phosphorus 152mg 497mg 49%
Vitamin B6 0.477mg 1.017mg 42%
Saturated fat 9.684g 2.947g 31%
Fats 21.81g 5.26g 25%
Monounsaturated fat 10.519g 1.124g 23%
Selenium 29.7µg 36.1µg 12%
Manganese 0.08mg 0.356mg 12%
Protein 23.69g 29.08g 11%
Vitamin B1 0.071mg 0.194mg 10%
Zinc 5.91mg 5.3mg 6%
Calories 291kcal 191kcal 5%
Vitamin D 0.2µg 1.2µg 5%
Vitamin D 7IU 49IU 5%
Vitamin E 0.1mg 0.51mg 3%
Potassium 260mg 352mg 3%
Carbs 0g 5.13g 2%
Vitamin C 0mg 1.9mg 2%
Sodium 54mg 79mg 1%
Calcium 11mg 6mg 1%
Vitamin K 1.6µg 3.3µg 1%
Polyunsaturated fat 1.027g 1.109g 1%
Net carbs 0g 5.13g N/A
Magnesium 22mg 21mg 0%
Trans fat 1.478g 0.365g N/A
Tryptophan 0.265mg 0.368mg 0%
Threonine 1.116mg 1.215mg 0%
Isoleucine 1.103mg 1.352mg 0%
Leucine 2.041mg 2.67mg 0%
Lysine 2.269mg 2.247mg 0%
Methionine 0.641mg 0.759mg 0%
Phenylalanine 0.95mg 1.515mg 0%
Valine 1.184mg 1.761mg 0%
Histidine 0.888mg 0.879mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g 0.017g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g 0.011g N/A
Omega-6 - Linoleic acid 0.7g 0.659g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more FatsFats +314.6%
Contains more ProteinProtein +22.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +17100%
~equal in Water ~58.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
Contains more Mono. FatMonounsaturated fat +835.9%
Contains less Sat. FatSaturated fat -69.6%
~equal in Polyunsaturated fat ~1.109g

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.