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Steak vs. Ground chicken — In-Depth Nutrition Comparison

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Significant differences between steak and ground chicken

  • Steak has more vitamin B12, zinc, selenium, iron, and monounsaturated fat; however, ground chicken is richer in vitamin B3, potassium, and phosphorus.
  • Steak covers your daily vitamin B12 needs 70% more than ground chicken.
  • Ground chicken has 3 times less zinc than steak. Steak has 6.34mg of zinc, while ground chicken has 1.92mg.
  • Ground chicken contains less saturated fat.

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, ground, crumbles, cooked, pan-browned.

Infographic

Steak vs Ground chicken 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
6
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 20% 2.4% 60% 35% 21% 52% 100% 9.8% 2.1% 78%
Contains more CalciumCalcium +50%
Contains more IronIron +158.1%
Contains more CopperCopper +37.1%
Contains more ZincZinc +230.2%
Contains less SodiumSodium -22.7%
Contains more SeleniumSelenium +122.4%
Contains more MagnesiumMagnesium +21.7%
Contains more PotassiumPotassium +142.7%
Contains more PhosphorusPhosphorus +43.6%

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
4
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% 0% 7.8% 0% 30% 70% 133% 80% 124% 64% 5.3% 1.5% 32%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +331.4%
Contains more FolateFolate +200%
Contains more Vitamin B1Vitamin B1 +63.5%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin KVitamin K +31.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.302mg
~equal in Vitamin B6 ~0.538mg

All nutrients comparison - raw data values

Nutrient Steak Ground chicken DV% diff.
Vitamin B12 2.2µg 0.51µg 70%
Zinc 6.34mg 1.92mg 40%
Selenium 31.8µg 14.3µg 32%
Vitamin B5 1.327mg 27%
Saturated fat 8.443g 3.11g 24%
Iron 2.4mg 0.93mg 18%
Fats 19.02g 10.92g 12%
Potassium 279mg 677mg 12%
Vitamin B3 5.149mg 7.107mg 12%
Monounsaturated fat 9.171g 4.879g 11%
Choline 59mg 11%
Cholesterol 78mg 107mg 10%
Phosphorus 163mg 234mg 10%
Polyunsaturated fat 0.896g 2.08g 8%
Vitamin B1 0.074mg 0.121mg 4%
Calories 271kcal 189kcal 4%
Vitamin B6 0.5mg 0.538mg 3%
Vitamin E 0.39mg 3%
Protein 24.85g 23.28g 3%
Copper 0.085mg 0.062mg 3%
Manganese 0.016mg 1%
Vitamin D 0.1µg 1%
Vitamin A 7µg 0µg 1%
Sodium 58mg 75mg 1%
Folate 6µg 2µg 1%
Magnesium 23mg 28mg 1%
Vitamin D 6IU 1%
Calcium 12mg 8mg 0%
Vitamin B2 0.301mg 0.302mg 0%
Vitamin K 1.6µg 2.1µg 0%
Trans fat 0.087g N/A
Tryptophan 0.278mg 0.196mg 0%
Threonine 1.171mg 0.97mg 0%
Isoleucine 1.157mg 1.06mg 0%
Leucine 2.142mg 1.816mg 0%
Lysine 2.38mg 2.014mg 0%
Methionine 0.672mg 0.596mg 0%
Phenylalanine 0.997mg 0.912mg 0%
Valine 1.242mg 1.102mg 0%
Histidine 0.931mg 0.706mg 0%
Omega-3 - EPA 0.001g 0.008g N/A
Omega-3 - DHA 0.001g 0.031g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +74.2%
Contains more WaterWater +16.8%
Contains more OtherOther +63%
~equal in Protein ~23.28g
~equal in Carbs ~0g

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
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 +88%
Contains less Sat. FatSaturated fat -63.2%
Contains more Poly. FatPolyunsaturated fat +132.1%

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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. 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.