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  6. Chicken breast vs. T bone steak

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

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How are Chicken breast and T bone steak different?

  • Chicken breast is higher in Vitamin B3, Vitamin B5, and Choline, however, T bone steak is richer in Vitamin B12, Zinc, Iron, Vitamin B2, Vitamin B6, and Selenium.
  • Daily need coverage for Vitamin B12 from T bone steak is 63% higher.
  • Chicken breast contains 3 times more Vitamin B5 than T bone steak. While Chicken breast contains 1.04mg of Vitamin B5, T bone steak contains only 0.307mg.
  • Chicken breast has less Saturated Fat.

Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled are the varieties used in this article.

Infographic

Chicken breast vs T bone 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
3
:
7
T bone steak
T bone steak
Contains more Magnesium +55%
Contains more Phosphorus +17.1%
Contains more Manganese +425%
Contains more Calcium +18.8%
Contains more Iron +213.2%
Contains less Sodium -13.9%
Contains more Zinc +334.3%
Contains more Copper +46.3%
Contains more Selenium +16%
Equal in Potassium - 280
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Magnesium +55%
Contains more Phosphorus +17.1%
Contains more Manganese +425%
Contains more Calcium +18.8%
Contains more Iron +213.2%
Contains less Sodium -13.9%
Contains more Zinc +334.3%
Contains more Copper +46.3%
Contains more Selenium +16%
Equal in Potassium - 280

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
T bone steak
T bone steak
Contains more Vitamin A +360%
Contains more Vitamin E +200%
Contains more Vitamin B1 +38.6%
Contains more Vitamin B3 +134.9%
Contains more Vitamin B5 +238.8%
Contains more Vitamin K +60%
Contains more Vitamin B2 +116%
Contains more Vitamin B6 +18.4%
Contains more Folate +75%
Contains more Vitamin B12 +410.8%
Equal in Vitamin D - 0.1
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%
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 4%
Contains more Vitamin A +360%
Contains more Vitamin E +200%
Contains more Vitamin B1 +38.6%
Contains more Vitamin B3 +134.9%
Contains more Vitamin B5 +238.8%
Contains more Vitamin K +60%
Contains more Vitamin B2 +116%
Contains more Vitamin B6 +18.4%
Contains more Folate +75%
Contains more Vitamin B12 +410.8%
Equal in Vitamin D - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
3
:
2
T bone steak
T bone steak
Contains more Protein +21.7%
Contains more Carbs +∞%
Contains more Other +29.9%
Contains more Fats +134.6%
Equal in Water - 60.6
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
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more Protein +21.7%
Contains more Carbs +∞%
Contains more Other +29.9%
Contains more Fats +134.6%
Equal in Water - 60.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
T bone steak
T bone steak
Contains less Saturated Fat -72%
Contains more Polyunsaturated fat +83.5%
Contains more Monounsaturated Fat +199.9%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains less Saturated Fat -72%
Contains more Polyunsaturated fat +83.5%
Contains more Monounsaturated Fat +199.9%

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 T bone 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 T bone steak Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 27.48g Chicken breast
Fats 4.71g 11.05g T bone steak
Carbs 0.51g 0g Chicken breast
Calories 187kcal 217kcal T bone steak
Calcium 16mg 19mg T bone steak
Iron 1.14mg 3.57mg T bone steak
Magnesium 31mg 20mg Chicken breast
Phosphorus 246mg 210mg Chicken breast
Potassium 276mg 280mg T bone steak
Sodium 79mg 68mg T bone steak
Zinc 1.08mg 4.69mg T bone steak
Copper 0.054mg 0.079mg T bone steak
Manganese 0.021mg 0.004mg Chicken breast
Selenium 26.2µg 30.4µg T bone steak
Vitamin A 23IU 5IU Chicken breast
Vitamin A RAE 7µg 1µg Chicken breast
Vitamin E 0.42mg 0.14mg Chicken breast
Vitamin D 5IU 3IU Chicken breast
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.079mg 0.057mg Chicken breast
Vitamin B2 0.125mg 0.27mg T bone steak
Vitamin B3 14.782mg 6.292mg Chicken breast
Vitamin B5 1.04mg 0.307mg Chicken breast
Vitamin B6 0.64mg 0.758mg T bone steak
Folate 4µg 7µg T bone steak
Vitamin B12 0.37µg 1.89µg T bone steak
Vitamin K 2.4µg 1.5µg Chicken breast
Tryptophan 0.39mg 0.325mg Chicken breast
Threonine 1.412mg 1.349mg Chicken breast
Isoleucine 1.765mg 1.343mg Chicken breast
Leucine 2.509mg 2.46mg Chicken breast
Lysine 2.836mg 2.74mg Chicken breast
Methionine 0.925mg 0.762mg Chicken breast
Phenylalanine 1.328mg 1.143mg Chicken breast
Valine 1.659mg 1.421mg Chicken breast
Histidine 1.037mg 1.05mg T bone steak
Cholesterol 91mg 81mg T bone steak
Trans Fat 0.595g Chicken breast
Saturated Fat 1.29g 4.6g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0.002g Chicken breast
Omega-3 - DPA 0.02g 0.013g Chicken breast
Monounsaturated Fat 1.72g 5.159g T bone steak
Polyunsaturated fat 1.07g 0.583g Chicken breast
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast T bone 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
53%
T bone steak
Minerals Daily Need Coverage Score
40%
Chicken breast
60%
T bone steak

Comparison summary

Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 3.31g)
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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.