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Chicken meat vs Steak - In-Depth Nutrition Comparison

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What are the main differences between Chicken meat and Steak?

  • Chicken meat is richer in Vitamin B3, and Polyunsaturated fat, while Steak is higher in Vitamin B12, Zinc, Selenium, Iron, Vitamin B2, and Vitamin B6.
  • Steak's daily need coverage for Vitamin B12 is 79% higher.
  • Steak has 3 times less Polyunsaturated fat than Chicken meat. Chicken meat has 2.97g of Polyunsaturated fat, while Steak has 0.896g.
  • Chicken meat is lower in Saturated Fat.

We used Chicken, broilers or fryers, meat and skin, cooked, roasted and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Chicken meat vs Steak infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains more Phosphorus +11.7%
Contains more Iron +90.5%
Contains more Potassium +25.1%
Contains less Sodium -29.3%
Contains more Zinc +226.8%
Contains more Copper +28.8%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 48% 17% 78% 20% 11% 53% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Contains more Calcium +25%
Contains more Phosphorus +11.7%
Contains more Iron +90.5%
Contains more Potassium +25.1%
Contains less Sodium -29.3%
Contains more Zinc +226.8%
Contains more Copper +28.8%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Steak
Contains more Vitamin A +544%
Contains more Vitamin B3 +64.8%
Contains more Vitamin K +50%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B6 +25%
Contains more Folate +20%
Contains more Vitamin B12 +633.3%
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%
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%
Contains more Vitamin A +544%
Contains more Vitamin B3 +64.8%
Contains more Vitamin K +50%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B6 +25%
Contains more Folate +20%
Contains more Vitamin B12 +633.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chicken meat Steak
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 Chicken meat Steak Opinion
Net carbs 0g 0g
Protein 27.3g 24.85g Chicken meat
Fats 13.6g 19.02g Steak
Carbs 0g 0g
Calories 239kcal 271kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 15mg 12mg Chicken meat
Iron 1.26mg 2.4mg Steak
Magnesium 23mg 23mg
Phosphorus 182mg 163mg Chicken meat
Potassium 223mg 279mg Steak
Sodium 82mg 58mg Steak
Zinc 1.94mg 6.34mg Steak
Copper 0.066mg 0.085mg Steak
Vitamin A 161IU 25IU Chicken meat
Vitamin E 0.27mg mg Chicken meat
Vitamin D 2IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 0mg 0mg
Vitamin B1 0.063mg 0.074mg Steak
Vitamin B2 0.168mg 0.301mg Steak
Vitamin B3 8.487mg 5.149mg Chicken meat
Vitamin B5 1.03mg mg Chicken meat
Vitamin B6 0.4mg 0.5mg Steak
Folate 5µg 6µg Steak
Vitamin B12 0.3µg 2.2µg Steak
Vitamin K 2.4µg 1.6µg Chicken meat
Tryptophan 0.305mg 0.278mg Chicken meat
Threonine 1.128mg 1.171mg Steak
Isoleucine 1.362mg 1.157mg Chicken meat
Leucine 1.986mg 2.142mg Steak
Lysine 2.223mg 2.38mg Steak
Methionine 0.726mg 0.672mg Chicken meat
Phenylalanine 1.061mg 0.997mg Chicken meat
Valine 1.325mg 1.242mg Chicken meat
Histidine 0.802mg 0.931mg Steak
Cholesterol 88mg 78mg Steak
Trans Fat g g
Saturated Fat 3.79g 8.443g Chicken meat
Monounsaturated Fat 5.34g 9.171g Steak
Polyunsaturated fat 2.97g 0.896g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat Steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Chicken meat
49
Steak
Mineral Summary Score
31
Chicken meat
52
Steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
164%
Chicken meat
149%
Steak
Carbohydrates
0%
Chicken meat
0%
Steak
Fats
63%
Chicken meat
88%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Chicken meat
Chicken meat is lower in Saturated Fat (difference - 4.653g)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.