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Porterhouse steak vs. Ground chicken — In-Depth Nutrition Comparison

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Important differences between porterhouse steak and ground chicken

  • Porterhouse steak has more vitamin B12, iron, zinc, and selenium; however, ground chicken has more vitamin B5, vitamin B3, vitamin B6, and potassium.
  • Porterhouse steak's daily need coverage for vitamin B12 is 70% more.
  • Porterhouse steak has 3 times more iron than ground chicken. Porterhouse steak has 2.94mg of iron, while ground chicken has 0.93mg.
  • Ground chicken is lower in saturated fat.

The food varieties used in the comparison are Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Chicken, ground, crumbles, cooked, pan-browned.

Infographic

Porterhouse steak vs Ground chicken 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% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.4% 60% 35% 21% 52% 100% 9.8% 2.1% 78%
Contains more IronIron +216.1%
Contains more CopperCopper +109.7%
Contains more ZincZinc +137.5%
Contains less SodiumSodium -13.3%
Contains more SeleniumSelenium +37.1%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +126.4%
Contains more PhosphorusPhosphorus +21.2%
~equal in Manganese ~0.016mg

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% 0% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
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% 7.8% 0% 30% 70% 133% 80% 124% 64% 5.3% 1.5% 32%
Contains more Vitamin B12Vitamin B12 +327.5%
Contains more FolateFolate +250%
Contains more CholineCholine +54.7%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B5Vitamin B5 +322.6%
Contains more Vitamin B6Vitamin B6 +47.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Porterhouse steak Ground chicken DV% diff.
Vitamin B12 2.18µg 0.51µg 70%
Iron 2.94mg 0.93mg 25%
Zinc 4.56mg 1.92mg 24%
Vitamin B5 0.314mg 1.327mg 20%
Saturated fat 7.271g 3.11g 19%
Vitamin B3 4.21mg 7.107mg 18%
Fats 19.27g 10.92g 13%
Cholesterol 67mg 107mg 13%
Vitamin B6 0.365mg 0.538mg 13%
Potassium 299mg 677mg 11%
Selenium 19.6µg 14.3µg 10%
Polyunsaturated fat 0.69g 2.08g 9%
Monounsaturated fat 8.65g 4.879g 9%
Copper 0.13mg 0.062mg 8%
Vitamin B2 0.228mg 0.302mg 6%
Phosphorus 193mg 234mg 6%
Choline 91.3mg 59mg 6%
Calories 276kcal 189kcal 4%
Vitamin B1 0.099mg 0.121mg 2%
Vitamin K 2.1µg 2%
Protein 23.96g 23.28g 1%
Folate 7µg 2µg 1%
Vitamin E 0.18mg 0.39mg 1%
Magnesium 22mg 28mg 1%
Calcium 7mg 8mg 0%
Sodium 65mg 75mg 0%
Manganese 0.015mg 0.016mg 0%
Trans fat 0.087g N/A
Tryptophan 0.259mg 0.196mg 0%
Threonine 1.104mg 0.97mg 0%
Isoleucine 1.228mg 1.06mg 0%
Leucine 2.105mg 1.816mg 0%
Lysine 2.233mg 2.014mg 0%
Methionine 0.676mg 0.596mg 0%
Phenylalanine 1.033mg 0.912mg 0%
Valine 1.288mg 1.102mg 0%
Histidine 0.775mg 0.706mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.031g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A
Omega-6 - Linoleic acid 1.787g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
23% 11% 65%
Protein: 23.28 g
Fats: 10.92 g
Carbs: 0 g
Water: 64.92 g
Other: 0.88 g
Contains more FatsFats +76.5%
Contains more OtherOther +139.8%
Contains more WaterWater +18.8%
~equal in Protein ~23.28g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
31% 48% 21%
Saturated fat: Sat. Fat 3.11 g
Monounsaturated fat: Mono. Fat 4.879 g
Polyunsaturated fat: Poly. Fat 2.08 g
Contains more Mono. FatMonounsaturated fat +77.3%
Contains less Sat. FatSaturated fat -57.2%
Contains more Poly. FatPolyunsaturated fat +201.4%

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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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/nutrients
  2. Ground chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171117/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.