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  6. T bone steak vs. Chicken breast

T bone steak vs. Chicken breast — In-Depth Nutrition Comparison

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How are t bone steak and chicken breast different?

  • T bone steak is higher in vitamin B12, zinc, iron, vitamin B2, vitamin B6, and selenium; however, chicken breast is richer in vitamin B3, vitamin B5, and choline.
  • Daily need coverage for vitamin B12 for t bone steak is 63% higher.
  • T bone steak contains 4 times more zinc than chicken breast. While t bone steak contains 4.69mg of zinc, chicken breast contains only 1.08mg.
  • Chicken breast has less saturated fat.

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Chicken, broilers or fryers, breast, meat only, cooked, fried are the varieties used in this article.

Infographic

T bone steak vs Chicken breast 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
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 CalciumCalcium +18.8%
Contains more IronIron +213.2%
Contains more CopperCopper +46.3%
Contains more ZincZinc +334.3%
Contains less SodiumSodium -13.9%
Contains more SeleniumSelenium +16%
Contains more MagnesiumMagnesium +55%
Contains more PhosphorusPhosphorus +17.1%
Contains more ManganeseManganese +425%
~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.
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% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
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 +116%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more Vitamin B12Vitamin B12 +410.8%
Contains more FolateFolate +75%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +38.6%
Contains more Vitamin B3Vitamin B3 +134.9%
Contains more Vitamin B5Vitamin B5 +238.8%
Contains more Vitamin KVitamin K +60%
Contains more CholineCholine +45.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0.1µg

All nutrients comparison - raw data values

Nutrient T bone steak Chicken breast DV% diff.
Vitamin B12 1.89µg 0.37µg 63%
Vitamin B3 6.292mg 14.782mg 53%
Zinc 4.69mg 1.08mg 33%
Iron 3.57mg 1.14mg 30%
Vitamin B5 0.307mg 1.04mg 15%
Saturated fat 4.6g 1.29g 15%
Protein 27.48g 33.44g 12%
Vitamin B2 0.27mg 0.125mg 11%
Fats 11.05g 4.71g 10%
Vitamin B6 0.758mg 0.64mg 9%
Monounsaturated fat 5.159g 1.72g 9%
Selenium 30.4µg 26.2µg 8%
Choline 66.1mg 95.9mg 5%
Phosphorus 210mg 246mg 5%
Copper 0.079mg 0.054mg 3%
Magnesium 20mg 31mg 3%
Cholesterol 81mg 91mg 3%
Polyunsaturated fat 0.583g 1.07g 3%
Vitamin B1 0.057mg 0.079mg 2%
Calories 217kcal 187kcal 2%
Vitamin E 0.14mg 0.42mg 2%
Manganese 0.004mg 0.021mg 1%
Vitamin A 1µg 7µg 1%
Vitamin K 1.5µg 2.4µg 1%
Folate 7µg 4µg 1%
Carbs 0g 0.51g 0%
Net carbs 0g 0.51g N/A
Vitamin D 3IU 5IU 0%
Calcium 19mg 16mg 0%
Potassium 280mg 276mg 0%
Sodium 68mg 79mg 0%
Vitamin D 0.1µg 0.1µg 0%
Trans fat 0.595g N/A
Tryptophan 0.325mg 0.39mg 0%
Threonine 1.349mg 1.412mg 0%
Isoleucine 1.343mg 1.765mg 0%
Leucine 2.46mg 2.509mg 0%
Lysine 2.74mg 2.836mg 0%
Methionine 0.762mg 0.925mg 0%
Phenylalanine 1.143mg 1.328mg 0%
Valine 1.421mg 1.659mg 0%
Histidine 1.05mg 1.037mg 0%
Omega-3 - EPA 0.002g 0.01g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g 0.02g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 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 +134.6%
Contains more ProteinProtein +21.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +29.9%
~equal in Water ~60.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 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 +199.9%
Contains less Sat. FatSaturated fat -72%
Contains more Poly. FatPolyunsaturated fat +83.5%

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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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.