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 for 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.

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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

Liver

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

Liver

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+77114.3%
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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	18.67µg	686%
Vitamin A	7µg	5405µg	600%
Iron	2.4mg	17.92mg	194%
Vitamin B2	0.301mg	2.196mg	146%
Vitamin B5		4.774mg	95%
Cholesterol	78mg	355mg	92%
Selenium	31.8µg	67.5µg	65%
Copper	0.085mg	0.634mg	61%
Folate	6µg	163µg	39%
Saturated fat	8.443g	1.41g	32%
Vitamin C	0mg	23.6mg	26%
Fats	19.02g	4.4g	22%
Vitamin B3	5.149mg	8.435mg	21%
Monounsaturated fat	9.171g	0.63g	21%
Vitamin B1	0.074mg	0.258mg	15%
Manganese		0.3mg	13%
Phosphorus	163mg	241mg	11%
Calories	271kcal	165kcal	5%
Vitamin B6	0.5mg	0.57mg	5%
Potassium	279mg	150mg	4%
Zinc	6.34mg	6.72mg	3%
Protein	24.85g	26.02g	2%
Magnesium	23mg	14mg	2%
Carbs	0g	3.76g	1%
Vitamin D*	6 IU		1%
Vitamin D	0.1µg		1%
Vitamin K	1.6µg		1%
Polyunsaturated fat	0.896g	1.05g	1%
Protein per 100 calories	9.2g	16g	N/A
Calories per 10 g protein	109kcal	63kcal	N/A
Weight per 100 calories	37g	61g	N/A
Unsaturated / Saturated Fat ratio	1.2	1.2	N/A
Net carbs	0g	3.76g	N/A
Calcium	12mg	10mg	0%
Sodium	58mg	49mg	0%
Tryptophan	0.278mg	0.366mg	0%
Threonine	1.171mg	1.107mg	0%
Isoleucine	1.157mg	1.32mg	0%
Leucine	2.142mg	2.319mg	0%
Lysine	2.38mg	2.007mg	0%
Methionine	0.672mg	0.645mg	0%
Phenylalanine	0.997mg	1.274mg	0%
Valine	1.242mg	1.607mg	0%
Histidine	0.931mg	0.708mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.001g	0.03g	N/A
Omega-3 - DPA	0.013g	0.04g	N/A