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Rib eye steak vs Liver - In-Depth Nutrition Comparison

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How are Rib eye steak and Liver different?

  • Liver is higher than Rib eye steak in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Folate.
  • Liver covers your daily need of Vitamin B12 690% more than Rib eye steak.
  • Rib eye steak contains 7 times more Saturated Fat than Liver. Rib eye steak contains 9.684g of Saturated Fat, while Liver contains 1.41g.

Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Pork, fresh, variety meats and by-products, liver, cooked, braised types were used in this article.

Infographic

Rib eye steak vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +57.1%
Contains more Potassium +73.3%
Contains more Iron +700%
Contains more Phosphorus +58.6%
Contains more Zinc +13.7%
Contains more Copper +692.5%
Equal in Calcium - 10
Equal in Sodium - 49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 85% 16% 66% 23% 8% 162% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Contains more Magnesium +57.1%
Contains more Potassium +73.3%
Contains more Iron +700%
Contains more Phosphorus +58.6%
Contains more Zinc +13.7%
Contains more Copper +692.5%
Equal in Calcium - 10
Equal in Sodium - 49

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
:
9
Liver
Contains more Vitamin A +71888%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +263.4%
Contains more Vitamin B2 +665.2%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B5 +790.7%
Contains more Vitamin B6 +19.5%
Contains more Folate +2616.7%
Contains more Vitamin B12 +789%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
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%
Contains more Vitamin A +71888%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +263.4%
Contains more Vitamin B2 +665.2%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B5 +790.7%
Contains more Vitamin B6 +19.5%
Contains more Folate +2616.7%
Contains more Vitamin B12 +789%

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.
Rib eye steak Liver
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 Rib eye steak Liver Opinion
Net carbs 0g 3.76g Liver
Protein 23.69g 26.02g Liver
Fats 21.81g 4.4g Rib eye steak
Carbs 0g 3.76g Liver
Calories 291kcal 165kcal Rib eye steak
Starch g g
Fructose g g
Sugar 0g g Liver
Fiber 0g 0g
Calcium 11mg 10mg Rib eye steak
Iron 2.24mg 17.92mg Liver
Magnesium 22mg 14mg Rib eye steak
Phosphorus 152mg 241mg Liver
Potassium 260mg 150mg Rib eye steak
Sodium 54mg 49mg Liver
Zinc 5.91mg 6.72mg Liver
Copper 0.08mg 0.634mg Liver
Vitamin A 25IU 17997IU Liver
Vitamin E 0.1mg mg Rib eye steak
Vitamin D 7IU IU Rib eye steak
Vitamin D 0.2µg µg Rib eye steak
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.071mg 0.258mg Liver
Vitamin B2 0.287mg 2.196mg Liver
Vitamin B3 4.908mg 8.435mg Liver
Vitamin B5 0.536mg 4.774mg Liver
Vitamin B6 0.477mg 0.57mg Liver
Folate 6µg 163µg Liver
Vitamin B12 2.1µg 18.67µg Liver
Vitamin K 1.6µg µg Rib eye steak
Tryptophan 0.265mg 0.366mg Liver
Threonine 1.116mg 1.107mg Rib eye steak
Isoleucine 1.103mg 1.32mg Liver
Leucine 2.041mg 2.319mg Liver
Lysine 2.269mg 2.007mg Rib eye steak
Methionine 0.641mg 0.645mg Liver
Phenylalanine 0.95mg 1.274mg Liver
Valine 1.184mg 1.607mg Liver
Histidine 0.888mg 0.708mg Rib eye steak
Cholesterol 80mg 355mg Rib eye steak
Trans Fat 1.478g g Liver
Saturated Fat 9.684g 1.41g Liver
Monounsaturated Fat 10.519g 0.63g Rib eye steak
Polyunsaturated fat 1.027g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50
Rib eye steak
397
Liver
Mineral Summary Score
48
Rib eye steak
150
Liver

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
142%
Rib eye steak
156%
Liver
Carbohydrates
0%
Rib eye steak
4%
Liver
Fats
101%
Rib eye steak
20%
Liver

Comparison summary

Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 275mg)
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 - 5mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 8.274g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $1.7)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.