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  6. Chicken breast vs. Steak

Chicken breast vs. Steak — In-Depth Nutrition Comparison

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Significant differences between Chicken breast and Steak

  • Chicken breast has more Vitamin B3, Phosphorus, and Vitamin B6, however, Steak is richer in Vitamin B12, Zinc, Iron, Vitamin B2, and Selenium.
  • Steak covers your daily Vitamin B12 needs 76% more than Chicken breast.
  • Steak has 3 times less Vitamin B3 than Chicken breast. Chicken breast has 14.782mg of Vitamin B3, while Steak has 5.149mg.
  • 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 off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Chicken breast vs 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
Steak
Steak
Contains more Calcium +33.3%
Contains more Magnesium +34.8%
Contains more Phosphorus +50.9%
Contains more Iron +110.5%
Contains less Sodium -26.6%
Contains more Zinc +487%
Contains more Copper +57.4%
Contains more Selenium +21.4%
Equal in Potassium - 279
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +33.3%
Contains more Magnesium +34.8%
Contains more Phosphorus +50.9%
Contains more Iron +110.5%
Contains less Sodium -26.6%
Contains more Zinc +487%
Contains more Copper +57.4%
Contains more Selenium +21.4%
Equal in Potassium - 279

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
:
4
Steak
Steak
Contains more Vitamin B3 +187.1%
Contains more Vitamin B6 +28%
Contains more Vitamin K +50%
Contains more Vitamin B2 +140.8%
Contains more Folate +50%
Contains more Vitamin B12 +494.6%
Equal in Vitamin A - 25
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.074
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%
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% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B3 +187.1%
Contains more Vitamin B6 +28%
Contains more Vitamin K +50%
Contains more Vitamin B2 +140.8%
Contains more Folate +50%
Contains more Vitamin B12 +494.6%
Equal in Vitamin A - 25
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
4
:
1
Steak
Steak
Contains more Protein +34.6%
Contains more Carbs +∞%
Contains more Other +109.3%
Contains more Fats +303.8%
Equal in Water - 55.59
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
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Protein +34.6%
Contains more Carbs +∞%
Contains more Other +109.3%
Contains more Fats +303.8%
Equal in Water - 55.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
Steak
Steak
Contains less Saturated Fat -84.7%
Contains more Polyunsaturated fat +19.4%
Contains more Monounsaturated Fat +433.2%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -84.7%
Contains more Polyunsaturated fat +19.4%
Contains more Monounsaturated Fat +433.2%

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 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 Steak Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 24.85g Chicken breast
Fats 4.71g 19.02g Steak
Carbs 0.51g 0g Chicken breast
Calories 187kcal 271kcal Steak
Calcium 16mg 12mg Chicken breast
Iron 1.14mg 2.4mg Steak
Magnesium 31mg 23mg Chicken breast
Phosphorus 246mg 163mg Chicken breast
Potassium 276mg 279mg Steak
Sodium 79mg 58mg Steak
Zinc 1.08mg 6.34mg Steak
Copper 0.054mg 0.085mg Steak
Manganese 0.021mg Chicken breast
Selenium 26.2µg 31.8µg Steak
Vitamin A 23IU 25IU Steak
Vitamin A RAE 7µg 7µg
Vitamin E 0.42mg Chicken breast
Vitamin D 5IU 6IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.079mg 0.074mg Chicken breast
Vitamin B2 0.125mg 0.301mg Steak
Vitamin B3 14.782mg 5.149mg Chicken breast
Vitamin B5 1.04mg Chicken breast
Vitamin B6 0.64mg 0.5mg Chicken breast
Folate 4µg 6µg Steak
Vitamin B12 0.37µg 2.2µg Steak
Vitamin K 2.4µg 1.6µg Chicken breast
Tryptophan 0.39mg 0.278mg Chicken breast
Threonine 1.412mg 1.171mg Chicken breast
Isoleucine 1.765mg 1.157mg Chicken breast
Leucine 2.509mg 2.142mg Chicken breast
Lysine 2.836mg 2.38mg Chicken breast
Methionine 0.925mg 0.672mg Chicken breast
Phenylalanine 1.328mg 0.997mg Chicken breast
Valine 1.659mg 1.242mg Chicken breast
Histidine 1.037mg 0.931mg Chicken breast
Cholesterol 91mg 78mg Steak
Saturated Fat 1.29g 8.443g 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 0.013g Chicken breast
Monounsaturated Fat 1.72g 9.171g Steak
Polyunsaturated fat 1.07g 0.896g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast 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
49%
Steak
Minerals Daily Need Coverage Score
40%
Chicken breast
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 7.153g)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $2.4)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.