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  6. Rib eye steak vs. Chicken breast

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

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Significant differences between Rib eye steak and Chicken breast

  • Rib eye steak has more Vitamin B12, Zinc, Iron, and Vitamin B2, however, Chicken breast is richer in Vitamin B3, Phosphorus, Vitamin B6, Vitamin B5, and Choline.
  • Rib eye steak covers your daily Vitamin B12 needs 72% more than Chicken breast.
  • Chicken breast has 8 times less Saturated Fat than Rib eye steak. Rib eye steak has 9.684g of Saturated Fat, while Chicken breast has 1.29g.

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

Infographic

Rib eye steak vs Chicken breast 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.
Rib eye steak
Rib eye steak
6
:
4
Chicken breast
Chicken breast
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%
Contains more Calcium +45.5%
Contains more Magnesium +40.9%
Contains more Phosphorus +61.8%
Equal in Potassium - 276
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
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%
Contains more Calcium +45.5%
Contains more Magnesium +40.9%
Contains more Phosphorus +61.8%
Equal in Potassium - 276

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.
Rib eye steak
Rib eye steak
5
:
6
Chicken breast
Chicken breast
Contains more Vitamin D +100%
Contains more Vitamin B2 +129.6%
Contains more Folate +50%
Contains more Vitamin B12 +467.6%
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%
Equal in Vitamin A - 23
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%
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%
Contains more Vitamin D +100%
Contains more Vitamin B2 +129.6%
Contains more Folate +50%
Contains more Vitamin B12 +467.6%
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%
Equal in Vitamin A - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rib eye steak
Rib eye steak
1
:
4
Chicken breast
Chicken breast
Contains more Fats +363.1%
Contains more Protein +41.2%
Contains more Carbs +∞%
Contains more Water +10.5%
Contains more Other +11200%
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
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
Contains more Fats +363.1%
Contains more Protein +41.2%
Contains more Carbs +∞%
Contains more Water +10.5%
Contains more Other +11200%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rib eye steak Chicken breast
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 Rib eye steak Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 23.69g 33.44g Chicken breast
Fats 21.81g 4.71g Rib eye steak
Carbs 0g 0.51g Chicken breast
Calories 291kcal 187kcal Rib eye steak
Calcium 11mg 16mg Chicken breast
Iron 2.24mg 1.14mg Rib eye steak
Magnesium 22mg 31mg Chicken breast
Phosphorus 152mg 246mg Chicken breast
Potassium 260mg 276mg Chicken breast
Sodium 54mg 79mg Rib eye steak
Zinc 5.91mg 1.08mg Rib eye steak
Copper 0.08mg 0.054mg Rib eye steak
Manganese 0.08mg 0.021mg Rib eye steak
Selenium 29.7µg 26.2µg Rib eye steak
Vitamin A 25IU 23IU Rib eye steak
Vitamin A RAE 8µg 7µg Rib eye steak
Vitamin E 0.1mg 0.42mg Chicken breast
Vitamin D 7IU 5IU Rib eye steak
Vitamin D 0.2µg 0.1µg Rib eye steak
Vitamin B1 0.071mg 0.079mg Chicken breast
Vitamin B2 0.287mg 0.125mg Rib eye steak
Vitamin B3 4.908mg 14.782mg Chicken breast
Vitamin B5 0.536mg 1.04mg Chicken breast
Vitamin B6 0.477mg 0.64mg Chicken breast
Folate 6µg 4µg Rib eye steak
Vitamin B12 2.1µg 0.37µg Rib eye steak
Vitamin K 1.6µg 2.4µg Chicken breast
Tryptophan 0.265mg 0.39mg Chicken breast
Threonine 1.116mg 1.412mg Chicken breast
Isoleucine 1.103mg 1.765mg Chicken breast
Leucine 2.041mg 2.509mg Chicken breast
Lysine 2.269mg 2.836mg Chicken breast
Methionine 0.641mg 0.925mg Chicken breast
Phenylalanine 0.95mg 1.328mg Chicken breast
Valine 1.184mg 1.659mg Chicken breast
Histidine 0.888mg 1.037mg Chicken breast
Cholesterol 80mg 91mg Rib eye steak
Trans Fat 1.478g Chicken breast
Saturated Fat 9.684g 1.29g Chicken breast
Omega-3 - DHA 0.001g 0.03g Chicken breast
Omega-3 - EPA 0.001g 0.01g Chicken breast
Omega-3 - DPA 0.014g 0.02g Chicken breast
Monounsaturated Fat 10.519g 1.72g Rib eye steak
Polyunsaturated fat 1.027g 1.07g 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
Rib eye steak Chicken breast
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%
Rib eye steak
50%
Chicken breast
Minerals Daily Need Coverage Score
56%
Rib eye steak
40%
Chicken breast

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.