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Steak vs. Liver — In-Depth Nutrition Comparison

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How are Steak and Liver different?

  • Liver is higher than Steak in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Copper, Folate, and Vitamin C.
  • Liver covers your daily need of Vitamin B12 686% more than Steak.
  • Steak contains 6 times more Saturated Fat than Liver. Steak contains 8.443g of Saturated Fat, while Liver contains 1.41g.

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Pork, fresh, variety meats and by-products, liver, cooked, braised types were used in this article.

Infographic

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.
Steak
3
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%
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 +64.3%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +86%
Contains more IronIron +646.7%
Contains more CopperCopper +645.9%
Contains more PhosphorusPhosphorus +47.9%
Contains less SodiumSodium -15.5%
Contains more SeleniumSelenium +112.3%
~equal in Zinc ~6.72mg

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
2
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% 0% 3% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +71888%
Contains more Vitamin B1Vitamin B1 +248.6%
Contains more Vitamin B2Vitamin B2 +629.6%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B6Vitamin B6 +14%
Contains more Vitamin B12Vitamin B12 +748.6%
Contains more FolateFolate +2616.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +332.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.7%
Contains more OtherOther +177.8%
~equal in Protein ~26.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
1
46% 50% 5%
Saturated Fat: Sat. Fat 8.443 g
Monounsaturated Fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +1355.7%
Contains less Sat. FatSaturated Fat -83.3%
Contains more Poly. FatPolyunsaturated fat +17.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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 Steak Liver Opinion
Calories 271kcal 165kcal Steak
Protein 24.85g 26.02g Liver
Fats 19.02g 4.4g Steak
Vitamin C 0mg 23.6mg Liver
Net carbs 0g 3.76g Liver
Carbs 0g 3.76g Liver
Cholesterol 78mg 355mg Steak
Vitamin D 6IU Steak
Magnesium 23mg 14mg Steak
Calcium 12mg 10mg Steak
Potassium 279mg 150mg Steak
Iron 2.4mg 17.92mg Liver
Copper 0.085mg 0.634mg Liver
Zinc 6.34mg 6.72mg Liver
Phosphorus 163mg 241mg Liver
Sodium 58mg 49mg Liver
Vitamin A 25IU 17997IU Liver
Vitamin A 7µg 5405µg Liver
Vitamin D 0.1µg Steak
Manganese 0.3mg Liver
Selenium 31.8µg 67.5µg Liver
Vitamin B1 0.074mg 0.258mg Liver
Vitamin B2 0.301mg 2.196mg Liver
Vitamin B3 5.149mg 8.435mg Liver
Vitamin B5 4.774mg Liver
Vitamin B6 0.5mg 0.57mg Liver
Vitamin B12 2.2µg 18.67µg Liver
Vitamin K 1.6µg Steak
Folate 6µg 163µg Liver
Saturated Fat 8.443g 1.41g Liver
Monounsaturated Fat 9.171g 0.63g Steak
Polyunsaturated fat 0.896g 1.05g Liver
Tryptophan 0.278mg 0.366mg Liver
Threonine 1.171mg 1.107mg Steak
Isoleucine 1.157mg 1.32mg Liver
Leucine 2.142mg 2.319mg Liver
Lysine 2.38mg 2.007mg Steak
Methionine 0.672mg 0.645mg Steak
Phenylalanine 0.997mg 1.274mg Liver
Valine 1.242mg 1.607mg Liver
Histidine 0.931mg 0.708mg Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DHA 0.001g 0.03g Liver
Omega-3 - DPA 0.013g 0.04g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
45%
Steak
366%
Liver
Minerals Daily Need Coverage Score
59%
Steak
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 277mg)
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 - 9mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 7.033g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.1)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.