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  6. Steak vs. Beef Liver raw

Steak vs. Beef Liver raw — In-Depth Nutrition Comparison

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Important differences between steak and beef Liver raw

  • Steak has less vitamin B12, copper, vitamin A, vitamin B2, folate, vitamin B3, vitamin B6, and phosphorus.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2379% more.
  • Steak has 7 times more saturated fat than beef Liver raw. Steak has 8.443g of saturated fat, while beef Liver raw has 1.233g.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Beef, variety meats and by-products, liver, raw.

Infographic

Steak vs Beef Liver raw infographic
Infographic link

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.
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +140%
Contains more ZincZinc +58.5%
Contains less SodiumSodium -15.9%
Contains more PotassiumPotassium +12.2%
Contains more IronIron +104.2%
Contains more CopperCopper +11376.5%
Contains more PhosphorusPhosphorus +137.4%
Contains more SeleniumSelenium +24.8%

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.
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +70871.4%
Contains more Vitamin DVitamin D +1100%
Contains more Vitamin B1Vitamin B1 +155.4%
Contains more Vitamin B2Vitamin B2 +815.3%
Contains more Vitamin B3Vitamin B3 +155.9%
Contains more Vitamin B6Vitamin B6 +116.6%
Contains more Vitamin B12Vitamin B12 +2595.5%
Contains more Vitamin KVitamin K +93.8%
Contains more FolateFolate +4733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more ProteinProtein +22.1%
Contains more FatsFats +424%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.4%
Contains more OtherOther +142.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +1814.6%
Contains more Poly. FatPolyunsaturated fat +92.7%
Contains less Sat. FatSaturated fat -85.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Beef Liver raw DV% diff.
Vitamin B12 2.2µg 59.3µg 2379%
Copper 0.085mg 9.755mg 1074%
Vitamin A 7µg 4968µg 551%
Vitamin B2 0.301mg 2.755mg 189%
Vitamin B5 7.173mg 143%
Folate 6µg 290µg 71%
Cholesterol 78mg 275mg 66%
Choline 333.3mg 61%
Vitamin B3 5.149mg 13.175mg 50%
Vitamin B6 0.5mg 1.083mg 45%
Saturated fat 8.443g 1.233g 33%
Phosphorus 163mg 387mg 32%
Iron 2.4mg 4.9mg 31%
Fats 19.02g 3.63g 24%
Monounsaturated fat 9.171g 0.479g 22%
Zinc 6.34mg 4mg 21%
Selenium 31.8µg 39.7µg 14%
Manganese 0.31mg 13%
Vitamin B1 0.074mg 0.189mg 10%
Protein 24.85g 20.36g 9%
Calories 271kcal 135kcal 7%
Vitamin D 0.1µg 1.2µg 6%
Vitamin D 6IU 49IU 5%
Vitamin E 0.38mg 3%
Polyunsaturated fat 0.896g 0.465g 3%
Potassium 279mg 313mg 1%
Calcium 12mg 5mg 1%
Magnesium 23mg 18mg 1%
Vitamin K 1.6µg 3.1µg 1%
Carbs 0g 3.89g 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 3.89g N/A
Sodium 58mg 69mg 0%
Trans fat 0.17g N/A
Tryptophan 0.278mg 0.263mg 0%
Threonine 1.171mg 0.869mg 0%
Isoleucine 1.157mg 0.967mg 0%
Leucine 2.142mg 1.91mg 0%
Lysine 2.38mg 1.607mg 0%
Methionine 0.672mg 0.543mg 0%
Phenylalanine 0.997mg 1.084mg 0%
Valine 1.242mg 1.26mg 0%
Histidine 0.931mg 0.629mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.007g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Beef Liver raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
45%
Steak
855%
Beef Liver raw
Minerals Daily Need Coverage Score
59%
Steak
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 197mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 7.21g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.