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Steak vs Chicken meat - In-Depth Nutrition Comparison

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What are the main differences between Steak and Chicken meat?

  • Steak is richer in Vitamin B12, Zinc, Selenium, Iron, Vitamin B2, Vitamin B6, and Monounsaturated Fat, while Chicken meat is higher in Vitamin B3.
  • Steak's daily need coverage for Vitamin B12 is 79% higher.
  • Chicken meat has 3 times less Zinc than Steak. Steak has 6.34mg of Zinc, while Chicken meat has 1.94mg.
  • Chicken meat is lower in Saturated Fat.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Chicken, broilers or fryers, meat and skin, cooked, roasted types in this comparison.

Infographic

Steak vs Chicken meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +90.5%
Contains more Potassium +25.1%
Contains less Sodium -29.3%
Contains more Zinc +226.8%
Contains more Copper +28.8%
Contains more Calcium +25%
Contains more Phosphorus +11.7%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 48% 17% 78% 20% 11% 53% 22%
Contains more Iron +90.5%
Contains more Potassium +25.1%
Contains less Sodium -29.3%
Contains more Zinc +226.8%
Contains more Copper +28.8%
Contains more Calcium +25%
Contains more Phosphorus +11.7%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
6
:
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B6 +25%
Contains more Folate +20%
Contains more Vitamin B12 +633.3%
Contains more Vitamin A +544%
Contains more Vitamin B3 +64.8%
Contains more Vitamin K +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B6 +25%
Contains more Folate +20%
Contains more Vitamin B12 +633.3%
Contains more Vitamin A +544%
Contains more Vitamin B3 +64.8%
Contains more Vitamin K +50%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Chicken meat
Lower in Sodium ok
Lower in Cholesterol 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 Steak Chicken meat Opinion
Net carbs 0g 0g
Protein 24.85g 27.3g Chicken meat
Fats 19.02g 13.6g Steak
Carbs 0g 0g
Calories 271kcal 239kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 12mg 15mg Chicken meat
Iron 2.4mg 1.26mg Steak
Magnesium 23mg 23mg
Phosphorus 163mg 182mg Chicken meat
Potassium 279mg 223mg Steak
Sodium 58mg 82mg Steak
Zinc 6.34mg 1.94mg Steak
Copper 0.085mg 0.066mg Steak
Vitamin A 25IU 161IU Chicken meat
Vitamin E mg 0.27mg Chicken meat
Vitamin D 6IU 2IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 0mg
Vitamin B1 0.074mg 0.063mg Steak
Vitamin B2 0.301mg 0.168mg Steak
Vitamin B3 5.149mg 8.487mg Chicken meat
Vitamin B5 mg 1.03mg Chicken meat
Vitamin B6 0.5mg 0.4mg Steak
Folate 6µg 5µg Steak
Vitamin B12 2.2µg 0.3µg Steak
Vitamin K 1.6µg 2.4µg Chicken meat
Tryptophan 0.278mg 0.305mg Chicken meat
Threonine 1.171mg 1.128mg Steak
Isoleucine 1.157mg 1.362mg Chicken meat
Leucine 2.142mg 1.986mg Steak
Lysine 2.38mg 2.223mg Steak
Methionine 0.672mg 0.726mg Chicken meat
Phenylalanine 0.997mg 1.061mg Chicken meat
Valine 1.242mg 1.325mg Chicken meat
Histidine 0.931mg 0.802mg Steak
Cholesterol 78mg 88mg Steak
Trans Fat g g
Saturated Fat 8.443g 3.79g Chicken meat
Monounsaturated Fat 9.171g 5.34g Steak
Polyunsaturated fat 0.896g 2.97g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Chicken meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
36
Chicken meat
Mineral Summary Score
52
Steak
31
Chicken meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
164%
Chicken meat
Carbohydrates
0%
Steak
0%
Chicken meat
Fats
88%
Steak
63%
Chicken meat

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Chicken meat
Chicken meat is lower in Saturated Fat (difference - 4.653g)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $1.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.