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Rib eye steak vs. Chicken meat — In-Depth Nutrition Comparison

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What are the main differences between rib eye steak and chicken meat?

  • Rib eye steak is richer in vitamin B12, zinc, iron, selenium, vitamin B2, and vitamin B6, while chicken meat is higher in vitamin B3 and vitamin B5.
  • Rib eye steak's daily need coverage for vitamin B12 is 75% higher.
  • Chicken meat has 3 times less zinc than rib eye steak. Rib eye steak has 5.91mg of zinc, while chicken meat has 1.94mg.
  • Chicken meat is lower in saturated fat.

We used Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Chicken, broilers or fryers, meat and skin, cooked, roasted types in this comparison.

Infographic

Rib eye steak vs Chicken meat 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more PotassiumPotassium +16.6%
Contains more IronIron +77.8%
Contains more CopperCopper +21.2%
Contains more ZincZinc +204.6%
Contains less SodiumSodium -34.1%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +24.3%
Contains more CalciumCalcium +36.4%
Contains more PhosphorusPhosphorus +19.7%
~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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +70.8%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin B12Vitamin B12 +600%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B3Vitamin B3 +72.9%
Contains more Vitamin B5Vitamin B5 +92.2%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +35%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more FatsFats +60.4%
Contains more OtherOther +-102.9%
Contains more ProteinProtein +15.2%
~equal in Carbs ~0g
~equal in Water ~59.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains more Mono. FatMonounsaturated fat +97%
Contains less Sat. FatSaturated fat -60.9%
Contains more Poly. FatPolyunsaturated fat +189.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rib eye steak Chicken meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak Chicken meat DV% diff.
Vitamin B12 2.1µg 0.3µg 75%
Zinc 5.91mg 1.94mg 36%
Saturated fat 9.684g 3.79g 27%
Vitamin B3 4.908mg 8.487mg 22%
Fats 21.81g 13.6g 13%
Polyunsaturated fat 1.027g 2.97g 13%
Monounsaturated fat 10.519g 5.34g 13%
Iron 2.24mg 1.26mg 12%
Selenium 29.7µg 23.9µg 11%
Vitamin B5 0.536mg 1.03mg 10%
Vitamin B2 0.287mg 0.168mg 9%
Protein 23.69g 27.3g 7%
Vitamin B6 0.477mg 0.4mg 6%
Phosphorus 152mg 182mg 4%
Vitamin A 8µg 48µg 4%
Choline 48.8mg 65.9mg 3%
Calories 291kcal 239kcal 3%
Manganese 0.08mg 0.02mg 3%
Cholesterol 80mg 88mg 3%
Copper 0.08mg 0.066mg 2%
Vitamin B1 0.071mg 0.063mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 0.27mg 1%
Sodium 54mg 82mg 1%
Potassium 260mg 223mg 1%
Vitamin K 1.6µg 2.4µg 1%
Vitamin D 7IU 2IU 1%
Magnesium 22mg 23mg 0%
Calcium 11mg 15mg 0%
Folate 6µg 5µg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.305mg 0%
Threonine 1.116mg 1.128mg 0%
Isoleucine 1.103mg 1.362mg 0%
Leucine 2.041mg 1.986mg 0%
Lysine 2.269mg 2.223mg 0%
Methionine 0.641mg 0.726mg 0%
Phenylalanine 0.95mg 1.061mg 0%
Valine 1.184mg 1.325mg 0%
Histidine 0.888mg 0.802mg 0%
Omega-3 - EPA 0.001g 0.01g N/A
Omega-3 - DHA 0.001g 0.04g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0.02g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Chicken meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
48%
Rib eye steak
36%
Chicken meat
Minerals Daily Need Coverage Score
56%
Rib eye steak
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Chicken meat
Chicken meat is lower in Saturated fat (difference - 5.894g)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1)
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 minerals?
?
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.
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.