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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, 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" 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%
Liver
6
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%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +73.3%
Contains more IronIron +700%
Contains more CopperCopper +692.5%
Contains more ZincZinc +13.7%
Contains more PhosphorusPhosphorus +58.6%
Contains more ManganeseManganese +275%
Contains more SeleniumSelenium +127.3%
~equal in Calcium ~10mg
~equal in Sodium ~49mg

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% 1.5% 2% 6% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Liver
9
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +71888%
Contains more Vitamin B1Vitamin B1 +263.4%
Contains more Vitamin B2Vitamin B2 +665.2%
Contains more Vitamin B3Vitamin B3 +71.9%
Contains more Vitamin B5Vitamin B5 +790.7%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin B12Vitamin B12 +789%
Contains more FolateFolate +2616.7%

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
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +395.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18%
Contains more OtherOther +14900%
~equal in Protein ~26.02g

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
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
Contains more Mono. FatMonounsaturated Fat +1569.7%
Contains less Sat. FatSaturated Fat -85.4%
~equal in Polyunsaturated fat ~1.05g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 291kcal 165kcal Rib eye steak
Protein 23.69g 26.02g Liver
Fats 21.81g 4.4g Rib eye steak
Vitamin C 0mg 23.6mg Liver
Net carbs 0g 3.76g Liver
Carbs 0g 3.76g Liver
Cholesterol 80mg 355mg Rib eye steak
Vitamin D 7IU Rib eye steak
Magnesium 22mg 14mg Rib eye steak
Calcium 11mg 10mg Rib eye steak
Potassium 260mg 150mg Rib eye steak
Iron 2.24mg 17.92mg Liver
Copper 0.08mg 0.634mg Liver
Zinc 5.91mg 6.72mg Liver
Phosphorus 152mg 241mg Liver
Sodium 54mg 49mg Liver
Vitamin A 25IU 17997IU Liver
Vitamin A 8µg 5405µg Liver
Vitamin E 0.1mg Rib eye steak
Vitamin D 0.2µg Rib eye steak
Manganese 0.08mg 0.3mg Liver
Selenium 29.7µg 67.5µg 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
Vitamin B12 2.1µg 18.67µg Liver
Vitamin K 1.6µg Rib eye steak
Folate 6µg 163µg Liver
Trans Fat 1.478g Liver
Choline 48.8mg Rib eye steak
Saturated Fat 9.684g 1.41g Liver
Monounsaturated Fat 10.519g 0.63g Rib eye steak
Polyunsaturated fat 1.027g 1.05g Liver
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
Omega-3 - EPA 0.001g 0g Rib eye steak
Omega-3 - DHA 0.001g 0.03g Liver
Omega-3 - ALA 0.038g Rib eye steak
Omega-3 - DPA 0.014g 0.04g Liver
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Liver
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
48%
Rib eye steak
366%
Liver
Minerals Daily Need Coverage Score
56%
Rib eye steak
161%
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

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. 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.