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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +25%
Contains more PhosphorusPhosphorus +11.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +25.1%
Contains more IronIron +90.5%
Contains more CopperCopper +28.8%
Contains more ZincZinc +226.8%
Contains less SodiumSodium -29.3%
Contains more SeleniumSelenium +33.1%
~equal in Magnesium ~23mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Steak
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin AVitamin A +585.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +64.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin B12Vitamin B12 +633.3%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +39.9%
~equal in Protein ~24.85g
~equal in Carbs ~0g
~equal in Water ~55.59g
~equal in Other ~0.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -55.1%
Contains more Poly. FatPolyunsaturated fat +231.5%
Contains more Mono. FatMonounsaturated fat +71.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken meat Steak
Lower in Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 0.3µg 2.2µg 79%
Zinc 1.94mg 6.34mg 40%
Vitamin B5 1.03mg 21%
Saturated fat 3.79g 8.443g 21%
Vitamin B3 8.487mg 5.149mg 21%
Selenium 23.9µg 31.8µg 14%
Iron 1.26mg 2.4mg 14%
Polyunsaturated fat 2.97g 0.896g 14%
Choline 65.9mg 12%
Monounsaturated fat 5.34g 9.171g 10%
Vitamin B2 0.168mg 0.301mg 10%
Vitamin B6 0.4mg 0.5mg 8%
Fats 13.6g 19.02g 8%
Vitamin A 48µg 7µg 5%
Protein 27.3g 24.85g 5%
Cholesterol 88mg 78mg 3%
Phosphorus 182mg 163mg 3%
Calories 239kcal 271kcal 2%
Vitamin E 0.27mg 2%
Copper 0.066mg 0.085mg 2%
Potassium 223mg 279mg 2%
Vitamin B1 0.063mg 0.074mg 1%
Manganese 0.02mg 1%
Vitamin D 0µg 0.1µg 1%
Sodium 82mg 58mg 1%
Vitamin K 2.4µg 1.6µg 1%
Vitamin D 2IU 6IU 1%
Magnesium 23mg 23mg 0%
Calcium 15mg 12mg 0%
Folate 5µg 6µg 0%
Tryptophan 0.305mg 0.278mg 0%
Threonine 1.128mg 1.171mg 0%
Isoleucine 1.362mg 1.157mg 0%
Leucine 1.986mg 2.142mg 0%
Lysine 2.223mg 2.38mg 0%
Methionine 0.726mg 0.672mg 0%
Phenylalanine 1.061mg 0.997mg 0%
Valine 1.325mg 1.242mg 0%
Histidine 0.802mg 0.931mg 0%
Omega-3 - EPA 0.01g 0.001g N/A
Omega-3 - DHA 0.04g 0.001g N/A
Omega-3 - DPA 0.02g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
36%
Chicken meat
45%
Steak
Minerals Daily Need Coverage Score
38%
Chicken meat
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 24mg)
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

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. 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.