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T bone steak vs. Liver — In-Depth Nutrition Comparison

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What are the differences between t bone steak and liver?

  • Liver is richer than t bone steak in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, folate, and vitamin C.
  • Liver's daily need coverage for vitamin B12 is 699% more.
  • The amount of cholesterol in t bone steak is lower.

We used Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this article.

Infographic

T bone 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.
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%
Liver
7
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 +42.9%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +86.7%
Contains more IronIron +402%
Contains more CopperCopper +702.5%
Contains more ZincZinc +43.3%
Contains more PhosphorusPhosphorus +14.8%
Contains less SodiumSodium -27.9%
Contains more ManganeseManganese +7400%
Contains more SeleniumSelenium +122%

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% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Liver
8
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% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +33%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +540400%
Contains more Vitamin B1Vitamin B1 +352.6%
Contains more Vitamin B2Vitamin B2 +713.3%
Contains more Vitamin B3Vitamin B3 +34.1%
Contains more Vitamin B5Vitamin B5 +1455%
Contains more Vitamin B12Vitamin B12 +887.8%
Contains more FolateFolate +2228.6%

All nutrients comparison - raw data values

Nutrient T bone steak Liver DV% diff.
Vitamin B12 1.89µg 18.67µg 699%
Vitamin A 1µg 5405µg 600%
Iron 3.57mg 17.92mg 179%
Vitamin B2 0.27mg 2.196mg 148%
Cholesterol 81mg 355mg 91%
Vitamin B5 0.307mg 4.774mg 89%
Selenium 30.4µg 67.5µg 67%
Copper 0.079mg 0.634mg 62%
Folate 7µg 163µg 39%
Vitamin C 0mg 23.6mg 26%
Zinc 4.69mg 6.72mg 18%
Vitamin B1 0.057mg 0.258mg 17%
Saturated fat 4.6g 1.41g 15%
Vitamin B6 0.758mg 0.57mg 14%
Vitamin B3 6.292mg 8.435mg 13%
Manganese 0.004mg 0.3mg 13%
Choline 66.1mg 12%
Monounsaturated fat 5.159g 0.63g 11%
Fats 11.05g 4.4g 10%
Phosphorus 210mg 241mg 4%
Potassium 280mg 150mg 4%
Protein 27.48g 26.02g 3%
Polyunsaturated fat 0.583g 1.05g 3%
Calories 217kcal 165kcal 3%
Vitamin D 0.1µg 1%
Vitamin E 0.14mg 1%
Sodium 68mg 49mg 1%
Vitamin K 1.5µg 1%
Calcium 19mg 10mg 1%
Magnesium 20mg 14mg 1%
Carbs 0g 3.76g 1%
Net carbs 0g 3.76g N/A
Vitamin D 3IU 0%
Trans fat 0.595g N/A
Tryptophan 0.325mg 0.366mg 0%
Threonine 1.349mg 1.107mg 0%
Isoleucine 1.343mg 1.32mg 0%
Leucine 2.46mg 2.319mg 0%
Lysine 2.74mg 2.007mg 0%
Methionine 0.762mg 0.645mg 0%
Phenylalanine 1.143mg 1.274mg 0%
Valine 1.421mg 1.607mg 0%
Histidine 1.05mg 0.708mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g 0.04g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

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
Liver
3
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 +151.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +72.4%
~equal in Protein ~26.02g
~equal in Water ~64.32g

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
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 +718.9%
Contains less Sat. FatSaturated fat -69.3%
Contains more Poly. FatPolyunsaturated fat +80.1%

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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. 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.