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

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A recap on the differences between chicken meat and t bone steak

  • Chicken meat is higher in vitamin B5 and vitamin B3, yet t bone steak is higher in vitamin B12, iron, vitamin B6, zinc, selenium, and vitamin B2.
  • T bone steak covers your daily vitamin B12 needs 66% more than chicken meat.
  • Chicken meat contains 3 times more vitamin B5 than t bone steak. While chicken meat contains 1.03mg of vitamin B5, t bone steak contains only 0.307mg.
  • The amount of saturated fat in chicken meat is lower.

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

Infographic

Chicken meat vs T bone 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more MagnesiumMagnesium +15%
Contains more ManganeseManganese +400%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +183.3%
Contains more CopperCopper +19.7%
Contains more ZincZinc +141.8%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -17.1%
Contains more SeleniumSelenium +27.2%

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%
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% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin B5Vitamin B5 +235.5%
Contains more Vitamin KVitamin K +60%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +60.7%
Contains more Vitamin B6Vitamin B6 +89.5%
Contains more Vitamin B12Vitamin B12 +530%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.057mg
~equal in Choline ~66.1mg

All nutrients comparison - raw data values

Nutrient Chicken meat T bone steak DV% diff.
Vitamin B12 0.3µg 1.89µg 66%
Iron 1.26mg 3.57mg 29%
Vitamin B6 0.4mg 0.758mg 28%
Zinc 1.94mg 4.69mg 25%
Polyunsaturated fat 2.97g 0.583g 16%
Vitamin B5 1.03mg 0.307mg 14%
Vitamin B3 8.487mg 6.292mg 14%
Selenium 23.9µg 30.4µg 12%
Vitamin B2 0.168mg 0.27mg 8%
Vitamin A 48µg 1µg 5%
Fats 13.6g 11.05g 4%
Saturated fat 3.79g 4.6g 4%
Phosphorus 182mg 210mg 4%
Cholesterol 88mg 81mg 2%
Potassium 223mg 280mg 2%
Folate 5µg 7µg 1%
Vitamin K 2.4µg 1.5µg 1%
Calories 239kcal 217kcal 1%
Vitamin B1 0.063mg 0.057mg 1%
Manganese 0.02mg 0.004mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.27mg 0.14mg 1%
Sodium 82mg 68mg 1%
Copper 0.066mg 0.079mg 1%
Magnesium 23mg 20mg 1%
Protein 27.3g 27.48g 0%
Vitamin D 2IU 3IU 0%
Calcium 15mg 19mg 0%
Trans fat 0.595g N/A
Choline 65.9mg 66.1mg 0%
Monounsaturated fat 5.34g 5.159g 0%
Tryptophan 0.305mg 0.325mg 0%
Threonine 1.128mg 1.349mg 0%
Isoleucine 1.362mg 1.343mg 0%
Leucine 1.986mg 2.46mg 0%
Lysine 2.223mg 2.74mg 0%
Methionine 0.726mg 0.762mg 0%
Phenylalanine 1.061mg 1.143mg 0%
Valine 1.325mg 1.421mg 0%
Histidine 0.802mg 1.05mg 0%
Omega-3 - EPA 0.01g 0.002g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.02g 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

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
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more FatsFats +23.1%
~equal in Protein ~27.48g
~equal in Carbs ~0g
~equal in Water ~60.6g
~equal in Other ~0.87g

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
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -17.6%
Contains more Poly. FatPolyunsaturated fat +409.4%
~equal in Monounsaturated fat ~5.159g

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