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

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A recap on differences between Chicken meat and T bone steak

  • Chicken meat is higher in Vitamin B5, Vitamin B3, and Vitamin A RAE, 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 48 times more Vitamin A RAE than T bone steak. While Chicken meat contains 48µg of Vitamin A RAE, T bone steak contains only 1µg.
  • 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
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.
Contains more Magnesium +15%
Contains more Manganese +400%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Magnesium +15%
Contains more Manganese +400%
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%

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.
:
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%
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%
Equal in Vitamin B1 - 0.057
Equal in Choline - 66.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 36% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 37% 4%
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%
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%
Equal in Vitamin B1 - 0.057
Equal in Choline - 66.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +23.1%
Equal in Protein - 27.48
Equal in Water - 60.6
Equal in Other - 0.87
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 Fats +23.1%
Equal in Protein - 27.48
Equal in Water - 60.6
Equal in Other - 0.87

Fat Type Comparison

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

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 T bone steak
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 Chicken meat T bone steak Opinion
Protein 27.3g 27.48g T bone steak
Fats 13.6g 11.05g Chicken meat
Calories 239kcal 217kcal Chicken meat
Calcium 15mg 19mg T bone steak
Iron 1.26mg 3.57mg T bone steak
Magnesium 23mg 20mg Chicken meat
Phosphorus 182mg 210mg T bone steak
Potassium 223mg 280mg T bone steak
Sodium 82mg 68mg T bone steak
Zinc 1.94mg 4.69mg T bone steak
Copper 0.066mg 0.079mg T bone steak
Manganese 0.02mg 0.004mg Chicken meat
Selenium 23.9µg 30.4µg T bone steak
Vitamin A 161IU 5IU Chicken meat
Vitamin A RAE 48µg 1µg Chicken meat
Vitamin E 0.27mg 0.14mg Chicken meat
Vitamin D 2IU 3IU T bone steak
Vitamin D 0µg 0.1µg T bone steak
Vitamin B1 0.063mg 0.057mg Chicken meat
Vitamin B2 0.168mg 0.27mg T bone steak
Vitamin B3 8.487mg 6.292mg Chicken meat
Vitamin B5 1.03mg 0.307mg Chicken meat
Vitamin B6 0.4mg 0.758mg T bone steak
Folate 5µg 7µg T bone steak
Vitamin B12 0.3µg 1.89µg T bone steak
Choline 65.9mg 66.1mg T bone steak
Vitamin K 2.4µg 1.5µg Chicken meat
Tryptophan 0.305mg 0.325mg T bone steak
Threonine 1.128mg 1.349mg T bone steak
Isoleucine 1.362mg 1.343mg Chicken meat
Leucine 1.986mg 2.46mg T bone steak
Lysine 2.223mg 2.74mg T bone steak
Methionine 0.726mg 0.762mg T bone steak
Phenylalanine 1.061mg 1.143mg T bone steak
Valine 1.325mg 1.421mg T bone steak
Histidine 0.802mg 1.05mg T bone steak
Cholesterol 88mg 81mg T bone steak
Trans Fat 0.595g Chicken meat
Saturated Fat 3.79g 4.6g Chicken meat
Omega-3 - DHA 0.04g 0g Chicken meat
Omega-3 - EPA 0.01g 0.002g Chicken meat
Omega-3 - DPA 0.02g 0.013g Chicken meat
Monounsaturated Fat 5.34g 5.159g Chicken meat
Polyunsaturated fat 2.97g 0.583g 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
Chicken meat T bone steak
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
36%
Chicken meat
52%
T bone steak
Minerals Daily Need Coverage Score
38%
Chicken meat
60%
T bone steak

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. 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.