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Chicken sandwich vs. Steak — In-Depth Nutrition Comparison

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How are chicken sandwich and steak different?

  • Chicken sandwich is higher in vitamin B3, vitamin B1, and folate; however, steak is richer in vitamin B12, zinc, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for steak is 86% higher.
  • Chicken sandwich contains 13 times more sodium than steak. While chicken sandwich contains 753mg of sodium, steak contains only 58mg.
  • Steak has a lower glycemic index (0) than chicken sandwich (74).

Fast foods, chicken fillet sandwich, plain with pickles and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Chicken sandwich vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Steak
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 +383.3%
Contains more PhosphorusPhosphorus +13.5%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +35.6%
Contains more CopperCopper +26.9%
Contains more ZincZinc +939.3%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +59.8%
~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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Steak
Steak
3
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +210.8%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +431.3%
Contains more FolateFolate +683.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B6Vitamin B6 +30.5%
Contains more Vitamin B12Vitamin B12 +1592.3%
~equal in Vitamin D ~0.1µg
~equal in Vitamin B2 ~0.301mg

All nutrients comparison - raw data values

Nutrient Chicken sandwich Steak DV% diff.
Vitamin B12 0.13µg 2.2µg 86%
Zinc 0.61mg 6.34mg 52%
Sodium 753mg 58mg 30%
Saturated fat 2.123g 8.443g 29%
Vitamin B5 1.2mg 24%
Selenium 19.9µg 31.8µg 22%
Protein 16.28g 24.85g 17%
Vitamin E 2.41mg 16%
Vitamin B3 7.72mg 5.149mg 16%
Polyunsaturated fat 3.177g 0.896g 15%
Cholesterol 35mg 78mg 14%
Vitamin B1 0.23mg 0.074mg 13%
Monounsaturated fat 4.481g 9.171g 12%
Fats 11.19g 19.02g 12%
Folate 47µg 6µg 10%
Manganese 0.219mg 10%
Vitamin B6 0.383mg 0.5mg 9%
Iron 1.77mg 2.4mg 8%
Carbs 20.89g 0g 7%
Starch 16.5g 7%
Fiber 1.4g 0g 6%
Vitamin K 8.5µg 1.6µg 6%
Choline 35.3mg 6%
Calcium 58mg 12mg 5%
Phosphorus 185mg 163mg 3%
Copper 0.067mg 0.085mg 2%
Fructose 0.97g 1%
Calories 250kcal 271kcal 1%
Vitamin C 0.8mg 0mg 1%
Potassium 245mg 279mg 1%
Net carbs 19.49g 0g N/A
Vitamin D 5IU 6IU 0%
Magnesium 24mg 23mg 0%
Sugar 3.64g 0g N/A
Vitamin A 3µg 7µg 0%
Vitamin D 0.1µg 0.1µg 0%
Vitamin B2 0.3mg 0.301mg 0%
Trans fat 0.03g N/A
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.003g 0.001g N/A
Omega-3 - DHA 0.003g 0.001g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g 0.013g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%
Contains more ProteinProtein +52.6%
Contains more FatsFats +70%
Contains more WaterWater +13.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Steak
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 -74.9%
Contains more Poly. FatPolyunsaturated fat +254.6%
Contains more Mono. FatMonounsaturated fat +104.7%

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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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.