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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, and Vitamin B6, while Chicken meat is higher in Vitamin B3, and Polyunsaturated fat.
  • 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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
5
:
Contains more Iron +90.5%
Contains more Potassium +25.1%
Contains more Copper +28.8%
Contains more Zinc +226.8%
Contains less Sodium -29.3%
Contains more Calcium +25%
Contains more Phosphorus +11.7%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 5% 20% 17% 22% 53% 78% 11%
Contains more Iron +90.5%
Contains more Potassium +25.1%
Contains more Copper +28.8%
Contains more Zinc +226.8%
Contains less Sodium -29.3%
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 Vitamin B12 +633.3%
Contains more Folate +20%
Contains more Vitamin A +544%
Contains more Vitamin B3 +64.8%
Contains more Vitamin K +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 6% 0% 16% 39% 160% 62% 93% 38% 6% 4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B2 +79.2%
Contains more Vitamin B6 +25%
Contains more Vitamin B12 +633.3%
Contains more Folate +20%
Contains more Vitamin A +544%
Contains more Vitamin B3 +64.8%
Contains more Vitamin K +50%

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 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 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 24mg)
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.

All nutrients comparison - raw data values

Nutrient Steak Chicken meat Opinion
Calories 271 239 Steak
Protein 24.85 27.3 Chicken meat
Fats 19.02 13.6 Steak
Vitamin C 0 0
Carbs 0 0
Cholesterol 78 88 Steak
Vitamin D 6 2 Steak
Iron 2.4 1.26 Steak
Calcium 12 15 Chicken meat
Potassium 279 223 Steak
Magnesium 23 23
Sugar 0 0
Fiber 0 0
Copper 0.085 0.066 Steak
Zinc 6.34 1.94 Steak
Starch
Phosphorus 163 182 Chicken meat
Sodium 58 82 Steak
Vitamin A 25 161 Chicken meat
Vitamin E 0.27 Chicken meat
Vitamin D 0.1 0 Steak
Vitamin B1 0.074 0.063 Steak
Vitamin B2 0.301 0.168 Steak
Vitamin B3 5.149 8.487 Chicken meat
Vitamin B5 1.03 Chicken meat
Vitamin B6 0.5 0.4 Steak
Vitamin B12 2.2 0.3 Steak
Vitamin K 1.6 2.4 Chicken meat
Folate 6 5 Steak
Trans Fat
Saturated Fat 8.443 3.79 Chicken meat
Monounsaturated Fat 9.171 5.34 Steak
Polyunsaturated fat 0.896 2.97 Chicken meat
Tryptophan 0.278 0.305 Chicken meat
Threonine 1.171 1.128 Steak
Isoleucine 1.157 1.362 Chicken meat
Leucine 2.142 1.986 Steak
Lysine 2.38 2.223 Steak
Methionine 0.672 0.726 Chicken meat
Phenylalanine 0.997 1.061 Chicken meat
Valine 1.242 1.325 Chicken meat
Histidine 0.931 0.802 Steak
Fructose

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.