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  6. T bone steak vs. Chicken meat

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

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A recap on differences between T bone steak and Chicken meat

  • T bone steak is higher in Vitamin B12, Iron, Vitamin B6, Zinc, Selenium, and Vitamin B2, yet Chicken meat is higher in Vitamin B5, Vitamin B3, and Vitamin A RAE.
  • T bone steak covers your daily Vitamin B12 needs 66% more than Chicken meat.
  • T bone steak contains 3 times more Iron than Chicken meat. While T bone steak contains 3.57mg of Iron, Chicken meat contains only 1.26mg.
  • The amount of Saturated Fat in Chicken meat is lower.

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

Infographic

T bone steak vs Chicken meat 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
8
:
2
Chicken meat
Chicken meat
Contains more Calcium +26.7%
Contains more Iron +183.3%
Contains more Phosphorus +15.4%
Contains more Potassium +25.6%
Contains less Sodium -17.1%
Contains more Zinc +141.8%
Contains more Copper +19.7%
Contains more Selenium +27.2%
Contains more Magnesium +15%
Contains more Manganese +400%
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Calcium +26.7%
Contains more Iron +183.3%
Contains more Phosphorus +15.4%
Contains more Potassium +25.6%
Contains less Sodium -17.1%
Contains more Zinc +141.8%
Contains more Copper +19.7%
Contains more Selenium +27.2%
Contains more Magnesium +15%
Contains more Manganese +400%

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
5
:
6
Chicken meat
Chicken meat
Contains more Vitamin D +∞%
Contains more Vitamin B2 +60.7%
Contains more Vitamin B6 +89.5%
Contains more Folate +40%
Contains more Vitamin B12 +530%
Contains more Vitamin A +3120%
Contains more Vitamin E +92.9%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +235.5%
Contains more Vitamin K +60%
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 meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +60.7%
Contains more Vitamin B6 +89.5%
Contains more Folate +40%
Contains more Vitamin B12 +530%
Contains more Vitamin A +3120%
Contains more Vitamin E +92.9%
Contains more Vitamin B1 +10.5%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +235.5%
Contains more Vitamin K +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
T bone steak
T bone steak
3
:
1
Chicken meat
Chicken meat
Contains more Fats +23.1%
Equal in Protein - 27.3
Equal in Water - 59.45
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 meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Fats +23.1%
Equal in Protein - 27.3
Equal in Water - 59.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
T bone steak
T bone steak
0
:
3
Chicken meat
Chicken meat
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +409.4%
Equal in Monounsaturated Fat - 5.34
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +409.4%
Equal in Monounsaturated Fat - 5.34

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 meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient T bone steak Chicken meat Opinion
Protein 27.48g 27.3g T bone steak
Fats 11.05g 13.6g Chicken meat
Calories 217kcal 239kcal Chicken meat
Calcium 19mg 15mg T bone steak
Iron 3.57mg 1.26mg T bone steak
Magnesium 20mg 23mg Chicken meat
Phosphorus 210mg 182mg T bone steak
Potassium 280mg 223mg T bone steak
Sodium 68mg 82mg T bone steak
Zinc 4.69mg 1.94mg T bone steak
Copper 0.079mg 0.066mg T bone steak
Manganese 0.004mg 0.02mg Chicken meat
Selenium 30.4µg 23.9µg T bone steak
Vitamin A 5IU 161IU Chicken meat
Vitamin A RAE 1µg 48µg Chicken meat
Vitamin E 0.14mg 0.27mg Chicken meat
Vitamin D 3IU 2IU T bone steak
Vitamin D 0.1µg 0µg T bone steak
Vitamin B1 0.057mg 0.063mg Chicken meat
Vitamin B2 0.27mg 0.168mg T bone steak
Vitamin B3 6.292mg 8.487mg Chicken meat
Vitamin B5 0.307mg 1.03mg Chicken meat
Vitamin B6 0.758mg 0.4mg T bone steak
Folate 7µg 5µg T bone steak
Vitamin B12 1.89µg 0.3µg T bone steak
Vitamin K 1.5µg 2.4µg Chicken meat
Tryptophan 0.325mg 0.305mg T bone steak
Threonine 1.349mg 1.128mg T bone steak
Isoleucine 1.343mg 1.362mg Chicken meat
Leucine 2.46mg 1.986mg T bone steak
Lysine 2.74mg 2.223mg T bone steak
Methionine 0.762mg 0.726mg T bone steak
Phenylalanine 1.143mg 1.061mg T bone steak
Valine 1.421mg 1.325mg T bone steak
Histidine 1.05mg 0.802mg T bone steak
Cholesterol 81mg 88mg T bone steak
Trans Fat 0.595g Chicken meat
Saturated Fat 4.6g 3.79g Chicken meat
Omega-3 - DHA 0g 0.04g Chicken meat
Omega-3 - EPA 0.002g 0.01g Chicken meat
Omega-3 - DPA 0.013g 0.02g Chicken meat
Monounsaturated Fat 5.159g 5.34g Chicken meat
Polyunsaturated fat 0.583g 2.97g Chicken meat
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 meat
Low Fats diet ok
Low Carbs diet Equal
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
53%
T bone steak
36%
Chicken meat
Minerals Daily Need Coverage Score
60%
T bone steak
38%
Chicken meat

Comparison summary

Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 7mg)
Which food is cheaper?
T bone steak
T bone steak is cheaper (difference - $1)
Which food is richer in minerals?
T bone steak
T bone steak is relatively richer in minerals
Which food is lower in Saturated Fat?
Chicken meat
Chicken meat is lower in Saturated Fat (difference - 0.81g)
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 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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.