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  6. Steak vs. Chicken breast

Steak vs. Chicken breast — In-Depth Nutrition Comparison

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Significant differences between Steak and Chicken breast

  • Steak has more Vitamin B12, Zinc, Iron, Vitamin B2, and Selenium, however, Chicken breast is richer in Vitamin B3, Phosphorus, and Vitamin B6.
  • Steak covers your daily Vitamin B12 needs 76% more than Chicken breast.
  • Chicken breast has 7 times less Saturated Fat than Steak. Steak has 8.443g of Saturated Fat, while Chicken breast has 1.29g.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

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.
Steak
Steak
6
:
4
Chicken breast
Chicken breast
Contains more Iron +110.5%
Contains less Sodium -26.6%
Contains more Zinc +487%
Contains more Copper +57.4%
Contains more Selenium +21.4%
Contains more Calcium +33.3%
Contains more Magnesium +34.8%
Contains more Phosphorus +50.9%
Equal in Potassium - 276
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
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 +110.5%
Contains less Sodium -26.6%
Contains more Zinc +487%
Contains more Copper +57.4%
Contains more Selenium +21.4%
Contains more Calcium +33.3%
Contains more Magnesium +34.8%
Contains more Phosphorus +50.9%
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.
Steak
Steak
4
:
6
Chicken breast
Chicken breast
Contains more Vitamin B2 +140.8%
Contains more Folate +50%
Contains more Vitamin B12 +494.6%
Contains more Vitamin B3 +187.1%
Contains more Vitamin B6 +28%
Contains more Vitamin K +50%
Equal in Vitamin A - 23
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.079
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%
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 B2 +140.8%
Contains more Folate +50%
Contains more Vitamin B12 +494.6%
Contains more Vitamin B3 +187.1%
Contains more Vitamin B6 +28%
Contains more Vitamin K +50%
Equal in Vitamin A - 23
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.079

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
1
:
4
Chicken breast
Chicken breast
Contains more Fats +303.8%
Contains more Protein +34.6%
Contains more Carbs +∞%
Contains more Other +109.3%
Equal in Water - 60.21
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +303.8%
Contains more Protein +34.6%
Contains more Carbs +∞%
Contains more Other +109.3%
Equal in Water - 60.21

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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 Steak Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 24.85g 33.44g Chicken breast
Fats 19.02g 4.71g Steak
Carbs 0g 0.51g Chicken breast
Calories 271kcal 187kcal Steak
Calcium 12mg 16mg Chicken breast
Iron 2.4mg 1.14mg Steak
Magnesium 23mg 31mg Chicken breast
Phosphorus 163mg 246mg Chicken breast
Potassium 279mg 276mg Steak
Sodium 58mg 79mg Steak
Zinc 6.34mg 1.08mg Steak
Copper 0.085mg 0.054mg Steak
Manganese 0.021mg Chicken breast
Selenium 31.8µg 26.2µg Steak
Vitamin A 25IU 23IU Steak
Vitamin A RAE 7µg 7µg
Vitamin E 0.42mg Chicken breast
Vitamin D 6IU 5IU Steak
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.074mg 0.079mg Chicken breast
Vitamin B2 0.301mg 0.125mg Steak
Vitamin B3 5.149mg 14.782mg Chicken breast
Vitamin B5 1.04mg Chicken breast
Vitamin B6 0.5mg 0.64mg Chicken breast
Folate 6µg 4µg Steak
Vitamin B12 2.2µg 0.37µg Steak
Vitamin K 1.6µg 2.4µg Chicken breast
Tryptophan 0.278mg 0.39mg Chicken breast
Threonine 1.171mg 1.412mg Chicken breast
Isoleucine 1.157mg 1.765mg Chicken breast
Leucine 2.142mg 2.509mg Chicken breast
Lysine 2.38mg 2.836mg Chicken breast
Methionine 0.672mg 0.925mg Chicken breast
Phenylalanine 0.997mg 1.328mg Chicken breast
Valine 1.242mg 1.659mg Chicken breast
Histidine 0.931mg 1.037mg Chicken breast
Cholesterol 78mg 91mg Steak
Saturated Fat 8.443g 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 0.013g 0.02g Chicken breast
Monounsaturated Fat 9.171g 1.72g Steak
Polyunsaturated fat 0.896g 1.07g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
49%
Steak
50%
Chicken breast
Minerals Daily Need Coverage Score
59%
Steak
40%
Chicken breast

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.