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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 RAE, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
3
:
5
Liver
Contains more Calcium +20%
Contains more Magnesium +64.3%
Contains more Potassium +86%
Contains more Iron +646.7%
Contains more Phosphorus +47.9%
Contains less Sodium -15.5%
Contains more Copper +645.9%
Equal in Zinc - 6.72
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Contains more Calcium +20%
Contains more Magnesium +64.3%
Contains more Potassium +86%
Contains more Iron +646.7%
Contains more Phosphorus +47.9%
Contains less Sodium -15.5%
Contains more Copper +645.9%
Equal in Zinc - 6.72

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
Steak
2
:
9
Liver
Contains more Vitamin A +71888%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +248.6%
Contains more Vitamin B2 +629.6%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +14%
Contains more Folate +2616.7%
Contains more Vitamin B12 +748.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 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 +248.6%
Contains more Vitamin B2 +629.6%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +14%
Contains more Folate +2616.7%
Contains more Vitamin B12 +748.6%

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.
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
Net carbs 0g 3.76g Liver
Protein 24.85g 26.02g Liver
Fats 19.02g 4.4g Steak
Carbs 0g 3.76g Liver
Calories 271kcal 165kcal Steak
Starch g g
Fructose g g
Sugar 0g g Liver
Fiber 0g 0g
Calcium 12mg 10mg Steak
Iron 2.4mg 17.92mg Liver
Magnesium 23mg 14mg Steak
Phosphorus 163mg 241mg Liver
Potassium 279mg 150mg Steak
Sodium 58mg 49mg Liver
Zinc 6.34mg 6.72mg Liver
Copper 0.085mg 0.634mg Liver
Vitamin A 25IU 17997IU Liver
Vitamin E mg mg
Vitamin D 6IU IU Steak
Vitamin D 0.1µg µg Steak
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.074mg 0.258mg Liver
Vitamin B2 0.301mg 2.196mg Liver
Vitamin B3 5.149mg 8.435mg Liver
Vitamin B5 mg 4.774mg Liver
Vitamin B6 0.5mg 0.57mg Liver
Folate 6µg 163µg Liver
Vitamin B12 2.2µg 18.67µg Liver
Vitamin K 1.6µg µg Steak
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
Cholesterol 78mg 355mg Steak
Trans Fat g g
Saturated Fat 8.443g 1.41g Liver
Monounsaturated Fat 9.171g 0.63g Steak
Polyunsaturated fat 0.896g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
49
Steak
397
Liver
Mineral Summary Score
52
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
149%
Steak
156%
Liver
Carbohydrates
0%
Steak
4%
Liver
Fats
88%
Steak
20%
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

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. 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.