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T bone steak vs. Chicken liver — In-Depth Nutrition Comparison

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Summary of differences between T bone steak and Chicken liver

  • T bone steak has less Vitamin B12, Vitamin A, Folate, Vitamin B5, Vitamin B2, Iron, Copper, Selenium, and Choline than Chicken liver.
  • Chicken liver covers your daily need of Vitamin B12 612% more than T bone steak.
  • T bone steak has less Cholesterol.

These are the specific foods used in this comparison Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Chicken, liver, all classes, raw.

Infographic

T bone steak vs Chicken 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.4% 20% 337% 164% 73% 127% 9.3% 33% 298%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +21.7%
Contains more ZincZinc +75.7%
Contains more IronIron +151.8%
Contains more CopperCopper +522.8%
Contains more PhosphorusPhosphorus +41.4%
Contains more ManganeseManganese +6275%
Contains more SeleniumSelenium +79.6%
~equal in Magnesium ~19mg
~equal in Sodium ~71mg

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% 0.3% 2.8% 3% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
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 60% 665% 14% 0% 76% 410% 182% 374% 197% 2073% 0% 441% 106%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +221460%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +435.1%
Contains more Vitamin B2Vitamin B2 +558.5%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more Vitamin B5Vitamin B5 +1930.3%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin B12Vitamin B12 +777.2%
Contains more FolateFolate +8300%
Contains more CholineCholine +194.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
17% 5% 76%
Protein: 16.92 g
Fats: 4.83 g
Carbs: 0.73 g
Water: 76.46 g
Other: 1.06 g
Contains more ProteinProtein +62.4%
Contains more FatsFats +128.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.2%
Contains more OtherOther +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 6%
Saturated Fat: Sat. Fat 4.6 g
Monounsaturated Fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
38% 30% 32%
Saturated Fat: Sat. Fat 1.563 g
Monounsaturated Fat: Mono. Fat 1.249 g
Polyunsaturated fat: Poly. Fat 1.306 g
Contains more Mono. FatMonounsaturated Fat +313.1%
Contains less Sat. FatSaturated Fat -66%
Contains more Poly. FatPolyunsaturated fat +124%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
T bone steak Chicken liver
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient T bone steak Chicken liver Opinion
Calories 217kcal 119kcal T bone steak
Protein 27.48g 16.92g T bone steak
Fats 11.05g 4.83g T bone steak
Vitamin C 0mg 17.9mg Chicken liver
Net carbs 0g 0.73g Chicken liver
Carbs 0g 0.73g Chicken liver
Cholesterol 81mg 345mg T bone steak
Vitamin D 3IU 0IU T bone steak
Magnesium 20mg 19mg T bone steak
Calcium 19mg 8mg T bone steak
Potassium 280mg 230mg T bone steak
Iron 3.57mg 8.99mg Chicken liver
Copper 0.079mg 0.492mg Chicken liver
Zinc 4.69mg 2.67mg T bone steak
Phosphorus 210mg 297mg Chicken liver
Sodium 68mg 71mg T bone steak
Vitamin A 5IU 11078IU Chicken liver
Vitamin A 1µg 3296µg Chicken liver
Vitamin E 0.14mg 0.7mg Chicken liver
Vitamin D 0.1µg 0µg T bone steak
Manganese 0.004mg 0.255mg Chicken liver
Selenium 30.4µg 54.6µg Chicken liver
Vitamin B1 0.057mg 0.305mg Chicken liver
Vitamin B2 0.27mg 1.778mg Chicken liver
Vitamin B3 6.292mg 9.728mg Chicken liver
Vitamin B5 0.307mg 6.233mg Chicken liver
Vitamin B6 0.758mg 0.853mg Chicken liver
Vitamin B12 1.89µg 16.58µg Chicken liver
Vitamin K 1.5µg 0µg T bone steak
Folate 7µg 588µg Chicken liver
Trans Fat 0.595g 0.065g Chicken liver
Choline 66.1mg 194.4mg Chicken liver
Saturated Fat 4.6g 1.563g Chicken liver
Monounsaturated Fat 5.159g 1.249g T bone steak
Polyunsaturated fat 0.583g 1.306g Chicken liver
Tryptophan 0.325mg 0.176mg T bone steak
Threonine 1.349mg 0.725mg T bone steak
Isoleucine 1.343mg 0.813mg T bone steak
Leucine 2.46mg 1.512mg T bone steak
Lysine 2.74mg 1.332mg T bone steak
Methionine 0.762mg 0.432mg T bone steak
Phenylalanine 1.143mg 0.824mg T bone steak
Valine 1.421mg 0.998mg T bone steak
Histidine 1.05mg 0.507mg T bone steak
Omega-3 - EPA 0.002g 0g T bone steak
Omega-3 - ALA 0.02g 0.006g T bone steak
Omega-3 - DPA 0.013g 0g T bone steak
Omega-6 - Gamma-linoleic acid 0.006g Chicken liver
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak
Omega-6 - Eicosadienoic acid 0.002g 0.005g Chicken liver
Omega-6 - Linoleic acid 0.373g 0.475g Chicken liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Chicken 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
52%
T bone steak
354%
Chicken liver
Minerals Daily Need Coverage Score
60%
T bone steak
108%
Chicken liver

Comparison summary

Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 264mg)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Chicken liver
Chicken liver is lower in Saturated Fat (difference - 3.037g)
Which food is richer in vitamins?
Chicken liver
Chicken liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/nutrients
  2. Chicken liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/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.