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  6. T bone steak vs. Chicken meat

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

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A recap on differences between t bone steak and chicken meat

  • T bone steak is higher in vitamin B12, iron, vitamin B6, zinc, selenium, and vitamin B2, yet chicken meat is higher in vitamin B5 and vitamin B3.
  • T bone steak covers your daily vitamin B12 needs 66% more than chicken meat.
  • T bone steak contains 3 times more iron than chicken meat. While t bone steak contains 3.57mg of iron, chicken meat contains only 1.26mg.
  • The amount of saturated fat in chicken meat is lower.

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

Infographic

T bone 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" 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +183.3%
Contains more CopperCopper +19.7%
Contains more ZincZinc +141.8%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -17.1%
Contains more SeleniumSelenium +27.2%
Contains more MagnesiumMagnesium +15%
Contains more ManganeseManganese +400%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +60.7%
Contains more Vitamin B6Vitamin B6 +89.5%
Contains more Vitamin B12Vitamin B12 +530%
Contains more FolateFolate +40%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +92.9%
Contains more Vitamin B1Vitamin B1 +10.5%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin B5Vitamin B5 +235.5%
Contains more Vitamin KVitamin K +60%
~equal in Vitamin C ~0mg
~equal in Choline ~65.9mg

All nutrients comparison - raw data values

Nutrient T bone steak Chicken meat DV% diff.
Vitamin B12 1.89µg 0.3µg 66%
Iron 3.57mg 1.26mg 29%
Vitamin B6 0.758mg 0.4mg 28%
Zinc 4.69mg 1.94mg 25%
Polyunsaturated fat 0.583g 2.97g 16%
Vitamin B5 0.307mg 1.03mg 14%
Vitamin B3 6.292mg 8.487mg 14%
Selenium 30.4µg 23.9µg 12%
Vitamin B2 0.27mg 0.168mg 8%
Vitamin A 1µg 48µg 5%
Fats 11.05g 13.6g 4%
Saturated fat 4.6g 3.79g 4%
Phosphorus 210mg 182mg 4%
Cholesterol 81mg 88mg 2%
Potassium 280mg 223mg 2%
Folate 7µg 5µg 1%
Vitamin K 1.5µg 2.4µg 1%
Calories 217kcal 239kcal 1%
Vitamin B1 0.057mg 0.063mg 1%
Manganese 0.004mg 0.02mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.14mg 0.27mg 1%
Sodium 68mg 82mg 1%
Copper 0.079mg 0.066mg 1%
Magnesium 20mg 23mg 1%
Protein 27.48g 27.3g 0%
Vitamin D 3IU 2IU 0%
Calcium 19mg 15mg 0%
Trans fat 0.595g N/A
Choline 66.1mg 65.9mg 0%
Monounsaturated fat 5.159g 5.34g 0%
Tryptophan 0.325mg 0.305mg 0%
Threonine 1.349mg 1.128mg 0%
Isoleucine 1.343mg 1.362mg 0%
Leucine 2.46mg 1.986mg 0%
Lysine 2.74mg 2.223mg 0%
Methionine 0.762mg 0.726mg 0%
Phenylalanine 1.143mg 1.061mg 0%
Valine 1.421mg 1.325mg 0%
Histidine 1.05mg 0.802mg 0%
Omega-3 - EPA 0.002g 0.01g N/A
Omega-3 - DHA 0g 0.04g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more OtherOther +-348.6%
Contains more FatsFats +23.1%
~equal in Protein ~27.3g
~equal in Carbs ~0g
~equal in Water ~59.45g

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -17.6%
Contains more Poly. FatPolyunsaturated fat +409.4%
~equal in Monounsaturated fat ~5.34g

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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 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.