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  6. Chicken breast vs. Rib eye steak

Chicken breast vs. Rib eye steak — In-Depth Nutrition Comparison

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Significant differences between Chicken breast and Rib eye steak

  • Chicken breast has more Vitamin B3, Phosphorus, Vitamin B6, Vitamin B5, and Choline, however, Rib eye steak is richer in Vitamin B12, Zinc, Iron, and Vitamin B2.
  • Rib eye steak covers your daily Vitamin B12 needs 72% more than Chicken breast.
  • Rib eye steak has 3 times less Vitamin B3 than Chicken breast. Chicken breast has 14.782mg of Vitamin B3, while Rib eye steak has 4.908mg.
  • Chicken breast contains less Saturated Fat.

Specific food types used in this comparison are Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Chicken breast vs Rib eye 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
4
:
6
Rib eye steak
Rib eye steak
Contains more Calcium +45.5%
Contains more Magnesium +40.9%
Contains more Phosphorus +61.8%
Contains more Iron +96.5%
Contains less Sodium -31.6%
Contains more Zinc +447.2%
Contains more Copper +48.1%
Contains more Manganese +281%
Contains more Selenium +13.4%
Equal in Potassium - 260
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Calcium +45.5%
Contains more Magnesium +40.9%
Contains more Phosphorus +61.8%
Contains more Iron +96.5%
Contains less Sodium -31.6%
Contains more Zinc +447.2%
Contains more Copper +48.1%
Contains more Manganese +281%
Contains more Selenium +13.4%
Equal in Potassium - 260

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
6
:
5
Rib eye steak
Rib eye steak
Contains more Vitamin E +320%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +201.2%
Contains more Vitamin B5 +94%
Contains more Vitamin B6 +34.2%
Contains more Vitamin K +50%
Contains more Vitamin D +100%
Contains more Vitamin B2 +129.6%
Contains more Folate +50%
Contains more Vitamin B12 +467.6%
Equal in Vitamin A - 25
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%
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin E +320%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +201.2%
Contains more Vitamin B5 +94%
Contains more Vitamin B6 +34.2%
Contains more Vitamin K +50%
Contains more Vitamin D +100%
Contains more Vitamin B2 +129.6%
Contains more Folate +50%
Contains more Vitamin B12 +467.6%
Equal in Vitamin A - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
4
:
1
Rib eye steak
Rib eye steak
Contains more Protein +41.2%
Contains more Carbs +∞%
Contains more Water +10.5%
Contains more Other +11200%
Contains more Fats +363.1%
Equal in Water - 54.49
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
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Protein +41.2%
Contains more Carbs +∞%
Contains more Water +10.5%
Contains more Other +11200%
Contains more Fats +363.1%
Equal in Water - 54.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
Rib eye steak
Rib eye steak
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +511.6%
Equal in Polyunsaturated fat - 1.027
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -86.7%
Contains more Monounsaturated Fat +511.6%
Equal in Polyunsaturated fat - 1.027

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 Rib eye steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chicken breast Rib eye steak Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 23.69g Chicken breast
Fats 4.71g 21.81g Rib eye steak
Carbs 0.51g 0g Chicken breast
Calories 187kcal 291kcal Rib eye steak
Calcium 16mg 11mg Chicken breast
Iron 1.14mg 2.24mg Rib eye steak
Magnesium 31mg 22mg Chicken breast
Phosphorus 246mg 152mg Chicken breast
Potassium 276mg 260mg Chicken breast
Sodium 79mg 54mg Rib eye steak
Zinc 1.08mg 5.91mg Rib eye steak
Copper 0.054mg 0.08mg Rib eye steak
Manganese 0.021mg 0.08mg Rib eye steak
Selenium 26.2µg 29.7µg Rib eye steak
Vitamin A 23IU 25IU Rib eye steak
Vitamin A RAE 7µg 8µg Rib eye steak
Vitamin E 0.42mg 0.1mg Chicken breast
Vitamin D 5IU 7IU Rib eye steak
Vitamin D 0.1µg 0.2µg Rib eye steak
Vitamin B1 0.079mg 0.071mg Chicken breast
Vitamin B2 0.125mg 0.287mg Rib eye steak
Vitamin B3 14.782mg 4.908mg Chicken breast
Vitamin B5 1.04mg 0.536mg Chicken breast
Vitamin B6 0.64mg 0.477mg Chicken breast
Folate 4µg 6µg Rib eye steak
Vitamin B12 0.37µg 2.1µg Rib eye steak
Vitamin K 2.4µg 1.6µg Chicken breast
Tryptophan 0.39mg 0.265mg Chicken breast
Threonine 1.412mg 1.116mg Chicken breast
Isoleucine 1.765mg 1.103mg Chicken breast
Leucine 2.509mg 2.041mg Chicken breast
Lysine 2.836mg 2.269mg Chicken breast
Methionine 0.925mg 0.641mg Chicken breast
Phenylalanine 1.328mg 0.95mg Chicken breast
Valine 1.659mg 1.184mg Chicken breast
Histidine 1.037mg 0.888mg Chicken breast
Cholesterol 91mg 80mg Rib eye steak
Trans Fat 1.478g Chicken breast
Saturated Fat 1.29g 9.684g Chicken breast
Omega-3 - DHA 0.03g 0.001g Chicken breast
Omega-3 - EPA 0.01g 0.001g Chicken breast
Omega-3 - DPA 0.02g 0.014g Chicken breast
Monounsaturated Fat 1.72g 10.519g Rib eye steak
Polyunsaturated fat 1.07g 1.027g Chicken breast
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Rib eye 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
50%
Rib eye steak
Minerals Daily Need Coverage Score
40%
Chicken breast
56%
Rib eye steak

Comparison summary

Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 8.394g)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $2)
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 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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.