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  6. Chicken breast vs. Porterhouse steak

Chicken breast vs. Porterhouse steak — In-Depth Nutrition Comparison

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Important differences between Chicken breast and Porterhouse steak

  • Chicken breast has more Vitamin B3, Vitamin B6, Vitamin B5, and Selenium, however, Porterhouse steak has more Vitamin B12, Zinc, Iron, and Copper.
  • Porterhouse steak's daily need coverage for Vitamin B12 is 75% more.
  • Chicken breast has 4 times more Vitamin B3 than Porterhouse steak. Chicken breast has 14.782mg of Vitamin B3, while Porterhouse steak has 4.21mg.
  • Porterhouse steak is lower in Cholesterol.

The food varieties used in the comparison are Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Chicken breast vs Porterhouse steak infographic
Infographic link

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.
Chicken breast
Chicken breast
5
:
5
Porterhouse steak
Porterhouse steak
Contains more Calcium +128.6%
Contains more Magnesium +40.9%
Contains more Phosphorus +27.5%
Contains more Manganese +40%
Contains more Selenium +33.7%
Contains more Iron +157.9%
Contains less Sodium -17.7%
Contains more Zinc +322.2%
Contains more Copper +140.7%
Equal in Potassium - 299
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Porterhouse steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 111% 16% 83% 27% 9% 125% 44% 2% 107%
Contains more Calcium +128.6%
Contains more Magnesium +40.9%
Contains more Phosphorus +27.5%
Contains more Manganese +40%
Contains more Selenium +33.7%
Contains more Iron +157.9%
Contains less Sodium -17.7%
Contains more Zinc +322.2%
Contains more Copper +140.7%
Equal in Potassium - 299

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.
Chicken breast
Chicken breast
7
:
4
Porterhouse steak
Porterhouse steak
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B3 +251.1%
Contains more Vitamin B5 +231.2%
Contains more Vitamin B6 +75.3%
Contains more Vitamin B1 +25.3%
Contains more Vitamin B2 +82.4%
Contains more Folate +75%
Contains more Vitamin B12 +489.2%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Porterhouse steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 25% 53% 79% 19% 85% 6% 273% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B3 +251.1%
Contains more Vitamin B5 +231.2%
Contains more Vitamin B6 +75.3%
Contains more Vitamin B1 +25.3%
Contains more Vitamin B2 +82.4%
Contains more Folate +75%
Contains more Vitamin B12 +489.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
3
:
2
Porterhouse steak
Porterhouse steak
Contains more Protein +39.6%
Contains more Carbs +∞%
Contains more Water +10.2%
Contains more Fats +309.1%
Contains more Other +86.7%
Equal in Water - 54.66
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Porterhouse steak
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more Protein +39.6%
Contains more Carbs +∞%
Contains more Water +10.2%
Contains more Fats +309.1%
Contains more Other +86.7%
Equal in Water - 54.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
Porterhouse steak
Porterhouse steak
Contains less Saturated Fat -82.3%
Contains more Polyunsaturated fat +55.1%
Contains more Monounsaturated Fat +402.9%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Porterhouse steak
44% 52% 4%
Saturated Fat: 7.271 g
Monounsaturated Fat: 8.65 g
Polyunsaturated fat: 0.69 g
Contains less Saturated Fat -82.3%
Contains more Polyunsaturated fat +55.1%
Contains more Monounsaturated Fat +402.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken breast Porterhouse steak Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 23.96g Chicken breast
Fats 4.71g 19.27g Porterhouse steak
Carbs 0.51g 0g Chicken breast
Calories 187kcal 276kcal Porterhouse steak
Calcium 16mg 7mg Chicken breast
Iron 1.14mg 2.94mg Porterhouse steak
Magnesium 31mg 22mg Chicken breast
Phosphorus 246mg 193mg Chicken breast
Potassium 276mg 299mg Porterhouse steak
Sodium 79mg 65mg Porterhouse steak
Zinc 1.08mg 4.56mg Porterhouse steak
Copper 0.054mg 0.13mg Porterhouse steak
Manganese 0.021mg 0.015mg Chicken breast
Selenium 26.2µg 19.6µg Chicken breast
Vitamin A 23IU 0IU Chicken breast
Vitamin A RAE 7µg 0µg Chicken breast
Vitamin E 0.42mg 0.18mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin B1 0.079mg 0.099mg Porterhouse steak
Vitamin B2 0.125mg 0.228mg Porterhouse steak
Vitamin B3 14.782mg 4.21mg Chicken breast
Vitamin B5 1.04mg 0.314mg Chicken breast
Vitamin B6 0.64mg 0.365mg Chicken breast
Folate 4µg 7µg Porterhouse steak
Vitamin B12 0.37µg 2.18µg Porterhouse steak
Vitamin K 2.4µg Chicken breast
Tryptophan 0.39mg 0.259mg Chicken breast
Threonine 1.412mg 1.104mg Chicken breast
Isoleucine 1.765mg 1.228mg Chicken breast
Leucine 2.509mg 2.105mg Chicken breast
Lysine 2.836mg 2.233mg Chicken breast
Methionine 0.925mg 0.676mg Chicken breast
Phenylalanine 1.328mg 1.033mg Chicken breast
Valine 1.659mg 1.288mg Chicken breast
Histidine 1.037mg 0.775mg Chicken breast
Cholesterol 91mg 67mg Porterhouse steak
Saturated Fat 1.29g 7.271g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 8.65g Porterhouse steak
Polyunsaturated fat 1.07g 0.69g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Porterhouse steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Chicken breast
45%
Porterhouse steak
Minerals Daily Need Coverage Score
40%
Chicken breast
52%
Porterhouse steak

Comparison summary

Which food contains less Sodium?
Porterhouse steak
Porterhouse steak contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Porterhouse steak
Porterhouse steak is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 5.981g)
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.
Which food is richer in vitamins?
?
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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients
  2. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.