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Chicken wings vs. Steak — In-Depth Nutrition Comparison

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How are chicken wings and steak different?

  • Steak is higher than chicken wings in vitamin B12, zinc, vitamin B6, iron, vitamin B2, selenium, and phosphorus.
  • Steak covers your daily need for vitamin B12, 81% more than chicken wings.
  • Chicken wings contain 6 times more sodium than steak. Chicken wings contain 320mg of sodium, while steak contains 58mg.

Chicken, broilers or fryers, wing, meat, and skin, cooked, fried, batter and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types were used in this article.

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Chicken wings 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 11% 6% 12% 48% 21% 38% 52% 42% 7.8% 140%
Steak
8
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 +66.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +43.8%
Contains more PotassiumPotassium +102.2%
Contains more IronIron +86%
Contains more CopperCopper +34.9%
Contains more ZincZinc +359.4%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -81.9%
Contains more SeleniumSelenium +23.7%

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% 11% 0% 0% 27% 35% 99% 43% 69% 31% 0% 14% 0%
Steak
5
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 +385.7%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +200%
Contains more Vitamin B2Vitamin B2 +98%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +780%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~5.149mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chicken wings Steak DV% diff.
Vitamin B12 0.25µg 2.2µg 81%
Zinc 1.38mg 6.34mg 45%
Polyunsaturated fat 5.07g 0.896g 28%
Vitamin B6 0.3mg 0.5mg 15%
Iron 1.29mg 2.4mg 14%
Vitamin B5 0.71mg 14%
Saturated fat 5.83g 8.443g 12%
Sodium 320mg 58mg 11%
Vitamin B2 0.152mg 0.301mg 11%
Selenium 25.7µg 31.8µg 11%
Protein 19.87g 24.85g 10%
Phosphorus 121mg 163mg 6%
Potassium 138mg 279mg 4%
Carbs 10.94g 0g 4%
Fats 21.81g 19.02g 4%
Folate 18µg 6µg 3%
Vitamin B1 0.106mg 0.074mg 3%
Calories 324kcal 271kcal 3%
Manganese 0.06mg 3%
Vitamin A 34µg 7µg 3%
Copper 0.063mg 0.085mg 2%
Magnesium 16mg 23mg 2%
Monounsaturated fat 8.96g 9.171g 1%
Vitamin B3 5.265mg 5.149mg 1%
Fiber 0.3g 0g 1%
Calcium 20mg 12mg 1%
Vitamin K 1.6µg 1%
Vitamin D 6IU 1%
Vitamin D 0.1µg 1%
Net carbs 10.64g 0g N/A
Cholesterol 79mg 78mg 0%
Tryptophan 0.219mg 0.278mg 0%
Threonine 0.795mg 1.171mg 0%
Isoleucine 0.941mg 1.157mg 0%
Leucine 1.421mg 2.142mg 0%
Lysine 1.474mg 2.38mg 0%
Methionine 0.499mg 0.672mg 0%
Phenylalanine 0.785mg 0.997mg 0%
Valine 0.953mg 1.242mg 0%
Histidine 0.547mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 22% 11% 46%
Protein: 19.87 g
Fats: 21.81 g
Carbs: 10.94 g
Water: 46.21 g
Other: 1.17 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 +14.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +116.7%
Contains more ProteinProtein +25.1%
Contains more WaterWater +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 45% 26%
Saturated fat: Sat. Fat 5.83 g
Monounsaturated fat: Mono. Fat 8.96 g
Polyunsaturated fat: Poly. Fat 5.07 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 -30.9%
Contains more Poly. FatPolyunsaturated fat +465.8%
~equal in Monounsaturated fat ~9.171g

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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 wings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173628/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.