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Steak vs. Chicken breast — In-Depth Nutrition Comparison

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Significant differences between steak and chicken breast

  • Steak has more vitamin B12, zinc, iron, vitamin B2, and selenium; however, chicken breast is richer in vitamin B3, phosphorus, and vitamin B6.
  • Steak covers your daily vitamin B12 needs 76% more than chicken breast.
  • Chicken breast has 7 times less saturated fat than steak. Steak has 8.443g of saturated fat, while chicken breast has 1.29g.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Steak vs Chicken breast 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.
Steak
Steak
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
Contains more IronIron +110.5%
Contains more CopperCopper +57.4%
Contains more ZincZinc +487%
Contains less SodiumSodium -26.6%
Contains more SeleniumSelenium +21.4%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +33.3%
Contains more PhosphorusPhosphorus +50.9%
~equal in Potassium ~276mg

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.
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%
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% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3% 52%
Contains more Vitamin B2Vitamin B2 +140.8%
Contains more Vitamin B12Vitamin B12 +494.6%
Contains more FolateFolate +50%
Contains more Vitamin B3Vitamin B3 +187.1%
Contains more Vitamin B6Vitamin B6 +28%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~7µg
~equal in Vitamin D ~0.1µg
~equal in Vitamin B1 ~0.079mg

All nutrients comparison - raw data values

Nutrient Steak Chicken breast DV% diff.
Vitamin B12 2.2µg 0.37µg 76%
Vitamin B3 5.149mg 14.782mg 60%
Zinc 6.34mg 1.08mg 48%
Saturated fat 8.443g 1.29g 33%
Fats 19.02g 4.71g 22%
Vitamin B5 1.04mg 21%
Monounsaturated fat 9.171g 1.72g 19%
Choline 95.9mg 17%
Protein 24.85g 33.44g 17%
Iron 2.4mg 1.14mg 16%
Vitamin B2 0.301mg 0.125mg 14%
Phosphorus 163mg 246mg 12%
Vitamin B6 0.5mg 0.64mg 11%
Selenium 31.8µg 26.2µg 10%
Calories 271kcal 187kcal 4%
Cholesterol 78mg 91mg 4%
Copper 0.085mg 0.054mg 3%
Vitamin E 0.42mg 3%
Magnesium 23mg 31mg 2%
Polyunsaturated fat 0.896g 1.07g 1%
Manganese 0.021mg 1%
Sodium 58mg 79mg 1%
Vitamin K 1.6µg 2.4µg 1%
Folate 6µg 4µg 1%
Carbs 0g 0.51g 0%
Net carbs 0g 0.51g N/A
Vitamin D 6IU 5IU 0%
Calcium 12mg 16mg 0%
Potassium 279mg 276mg 0%
Vitamin A 7µg 7µg 0%
Vitamin D 0.1µg 0.1µg 0%
Vitamin B1 0.074mg 0.079mg 0%
Tryptophan 0.278mg 0.39mg 0%
Threonine 1.171mg 1.412mg 0%
Isoleucine 1.157mg 1.765mg 0%
Leucine 2.142mg 2.509mg 0%
Lysine 2.38mg 2.836mg 0%
Methionine 0.672mg 0.925mg 0%
Phenylalanine 0.997mg 1.328mg 0%
Valine 1.242mg 1.659mg 0%
Histidine 0.931mg 1.037mg 0%
Omega-3 - EPA 0.001g 0.01g N/A
Omega-3 - DHA 0.001g 0.03g N/A
Omega-3 - DPA 0.013g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
1
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more FatsFats +303.8%
Contains more ProteinProtein +34.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +109.3%
~equal in Water ~60.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
Contains more Mono. FatMonounsaturated fat +433.2%
Contains less Sat. FatSaturated fat -84.7%
Contains more Poly. FatPolyunsaturated fat +19.4%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.