Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. T bone steak
  5. Compare
  6. T bone steak vs. Chicken breast

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

Compare

How are T bone steak and Chicken breast different?

  • T bone steak is higher in Vitamin B12, Zinc, Iron, Vitamin B2, Vitamin B6, and Selenium, however, Chicken breast is richer in Vitamin B3, Vitamin B5, and Choline.
  • Daily need coverage for Vitamin B12 from T bone steak is 63% higher.
  • T bone steak contains 4 times more Zinc than Chicken breast. While T bone steak contains 4.69mg of Zinc, Chicken breast contains only 1.08mg.
  • Chicken breast has less Saturated Fat.

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

Infographic

T bone 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.
T bone steak
T bone steak
7
:
3
Chicken breast
Chicken breast
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%
Contains more Magnesium +55%
Contains more Phosphorus +17.1%
Contains more Manganese +425%
Equal in Potassium - 276
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
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%
Contains more Magnesium +55%
Contains more Phosphorus +17.1%
Contains more Manganese +425%
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.
T bone steak
T bone steak
4
:
6
Chicken breast
Chicken breast
Contains more Vitamin B2 +116%
Contains more Vitamin B6 +18.4%
Contains more Folate +75%
Contains more Vitamin B12 +410.8%
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%
Equal in Vitamin D - 0.1
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%
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 +116%
Contains more Vitamin B6 +18.4%
Contains more Folate +75%
Contains more Vitamin B12 +410.8%
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%
Equal in Vitamin D - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
T bone steak
T bone steak
2
:
3
Chicken breast
Chicken breast
Contains more Fats +134.6%
Contains more Protein +21.7%
Contains more Carbs +∞%
Contains more Other +29.9%
Equal in Water - 60.21
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
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 +134.6%
Contains more Protein +21.7%
Contains more Carbs +∞%
Contains more Other +29.9%
Equal in Water - 60.21

Fat Type Comparison

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

Comparison summary table

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

People also compare

T bone steak
T bone steak vs Beefsteak raw
Beefsteak raw
T bone steak
T bone steak vs Porterhouse steak
Porterhouse steak
T bone steak
T bone steak vs Rib eye steak
Rib eye steak
Chicken breast
Chicken breast vs Chicken thigh raw
Chicken thigh raw
Chicken breast
Chicken breast vs Chicken wing
Chicken wing
Chicken breast
Chicken breast vs Turkey breast
Turkey breast

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
53%
T bone steak
50%
Chicken breast
Minerals Daily Need Coverage Score
60%
T bone steak
40%
Chicken breast

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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.