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  6. Chicken thigh vs. T bone steak

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

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Summary of differences between chicken thigh and t bone steak

  • Chicken thigh has more vitamin B5 and vitamin B3; however, t bone steak is higher in vitamin B12, vitamin B6, iron, selenium, and zinc.
  • T bone steak covers your daily need for vitamin B12, 65% more than chicken thigh.
  • Chicken thigh has 4 times more vitamin B5 than t bone steak. While chicken thigh has 1.285mg of vitamin B5, t bone steak has only 0.307mg.
  • T bone steak has less cholesterol.

These are the specific foods used in this comparison Chicken, broilers or fryers, thigh, meat only, cooked, fried and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Chicken thigh 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 19% 3.9% 23% 55% 30% 76% 85% 12% 3.5% 112%
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 +30%
Contains more CopperCopper +13.9%
Contains more ManganeseManganese +575%
Contains more CalciumCalcium +46.2%
Contains more IronIron +144.5%
Contains more ZincZinc +68.1%
Contains less SodiumSodium -28.4%
Contains more SeleniumSelenium +48.3%
~equal in Potassium ~280mg
~equal in Phosphorus ~210mg

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 0% 0% 0% 3% 22% 59% 134% 77% 88% 41% 0% 6.8%
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 0% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +54.4%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin B5Vitamin B5 +318.6%
Contains more FolateFolate +28.6%
Contains more Vitamin B6Vitamin B6 +99.5%
Contains more Vitamin B12Vitamin B12 +472.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.27mg

All nutrients comparison - raw data values

Nutrient Chicken thigh T bone steak DV% diff.
Vitamin B12 0.33µg 1.89µg 65%
Vitamin B6 0.38mg 0.758mg 29%
Iron 1.46mg 3.57mg 26%
Vitamin B5 1.285mg 0.307mg 20%
Selenium 20.5µg 30.4µg 18%
Zinc 2.79mg 4.69mg 17%
Choline 66.1mg 12%
Polyunsaturated fat 2.43g 0.583g 12%
Saturated fat 2.78g 4.6g 8%
Cholesterol 102mg 81mg 7%
Vitamin B3 7.12mg 6.292mg 5%
Vitamin B1 0.088mg 0.057mg 3%
Monounsaturated fat 3.82g 5.159g 3%
Phosphorus 199mg 210mg 2%
Protein 28.18g 27.48g 1%
Fats 10.3g 11.05g 1%
Vitamin D 8 IU 3 IU 1%
Magnesium 26mg 20mg 1%
Calcium 13mg 19mg 1%
Potassium 259mg 280mg 1%
Copper 0.09mg 0.079mg 1%
Sodium 95mg 68mg 1%
Vitamin E 0.14mg 1%
Vitamin D 0.2µg 0.1µg 1%
Manganese 0.027mg 0.004mg 1%
Vitamin B2 0.255mg 0.27mg 1%
Vitamin K 1.5µg 1%
Folate 9µg 7µg 1%
Calories 218kcal 217kcal 0%
Net carbs 1.18g 0g N/A
Carbs 1.18g 0g 0%
Vitamin A 1µg 0%
Trans fat 0.595g N/A
Tryptophan 0.329mg 0.325mg 0%
Threonine 1.188mg 1.349mg 0%
Isoleucine 1.486mg 1.343mg 0%
Leucine 2.115mg 2.46mg 0%
Lysine 2.384mg 2.74mg 0%
Methionine 0.778mg 0.762mg 0%
Phenylalanine 1.121mg 1.143mg 0%
Valine 1.397mg 1.421mg 0%
Histidine 0.874mg 1.05mg 0%
Omega-3 - EPA 0.01g 0.002g N/A
Omega-3 - DHA 0.05g 0g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.03g 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
28% 10% 59%
Protein: 28.18 g
Fats: 10.3 g
Carbs: 1.18 g
Water: 59.31 g
Other: 1.03 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 CarbsCarbs +∞%
Contains more OtherOther +18.4%
~equal in Protein ~27.48g
~equal in Fats ~11.05g
~equal in Water ~60.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 42% 27%
Saturated fat: Sat. Fat 2.78 g
Monounsaturated fat: Mono. Fat 3.82 g
Polyunsaturated fat: Poly. Fat 2.43 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 -39.6%
Contains more Poly. FatPolyunsaturated fat +316.8%
Contains more Mono. FatMonounsaturated fat +35.1%

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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 thigh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172387/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.