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  6. T bone steak vs. Chicken thigh

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

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Summary of differences between t bone steak and chicken thigh

  • T bone steak has more vitamin B12, vitamin B6, iron, selenium, and zinc; however, chicken thigh is higher in vitamin B5 and vitamin B3.
  • T bone steak covers your daily need for vitamin B12, 65% more than chicken thigh.
  • T bone steak has 2 times more iron than chicken thigh. While t bone steak has 3.57mg of iron, chicken thigh has only 1.46mg.
  • Chicken thigh has less saturated fat.

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

Infographic

T bone steak vs Chicken thigh 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 19% 3.9% 23% 55% 30% 76% 85% 12% 3.5% 112%
Contains more CalciumCalcium +46.2%
Contains more IronIron +144.5%
Contains more ZincZinc +68.1%
Contains less SodiumSodium -28.4%
Contains more SeleniumSelenium +48.3%
Contains more MagnesiumMagnesium +30%
Contains more CopperCopper +13.9%
Contains more ManganeseManganese +575%
~equal in Potassium ~259mg
~equal in Phosphorus ~199mg

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% 0% 0% 3% 22% 59% 134% 77% 88% 41% 0% 6.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +99.5%
Contains more Vitamin B12Vitamin B12 +472.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +54.4%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin B5Vitamin B5 +318.6%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.255mg

All nutrients comparison - raw data values

Nutrient T bone steak Chicken thigh DV% diff.
Vitamin B12 1.89µg 0.33µg 65%
Vitamin B6 0.758mg 0.38mg 29%
Iron 3.57mg 1.46mg 26%
Vitamin B5 0.307mg 1.285mg 20%
Selenium 30.4µg 20.5µg 18%
Zinc 4.69mg 2.79mg 17%
Polyunsaturated fat 0.583g 2.43g 12%
Choline 66.1mg 12%
Saturated fat 4.6g 2.78g 8%
Cholesterol 81mg 102mg 7%
Vitamin B3 6.292mg 7.12mg 5%
Monounsaturated fat 5.159g 3.82g 3%
Vitamin B1 0.057mg 0.088mg 3%
Phosphorus 210mg 199mg 2%
Protein 27.48g 28.18g 1%
Vitamin K 1.5µg 1%
Vitamin B2 0.27mg 0.255mg 1%
Sodium 68mg 95mg 1%
Manganese 0.004mg 0.027mg 1%
Vitamin D 0.1µg 0.2µg 1%
Vitamin E 0.14mg 1%
Copper 0.079mg 0.09mg 1%
Potassium 280mg 259mg 1%
Calcium 19mg 13mg 1%
Magnesium 20mg 26mg 1%
Vitamin D 3IU 8IU 1%
Fats 11.05g 10.3g 1%
Folate 7µg 9µg 1%
Calories 217kcal 218kcal 0%
Carbs 0g 1.18g 0%
Net carbs 0g 1.18g N/A
Vitamin A 1µg 0%
Trans fat 0.595g N/A
Tryptophan 0.325mg 0.329mg 0%
Threonine 1.349mg 1.188mg 0%
Isoleucine 1.343mg 1.486mg 0%
Leucine 2.46mg 2.115mg 0%
Lysine 2.74mg 2.384mg 0%
Methionine 0.762mg 0.778mg 0%
Phenylalanine 1.143mg 1.121mg 0%
Valine 1.421mg 1.397mg 0%
Histidine 1.05mg 0.874mg 0%
Omega-3 - EPA 0.002g 0.01g N/A
Omega-3 - DHA 0g 0.05g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g 0.03g 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
28% 10% 59%
Protein: 28.18 g
Fats: 10.3 g
Carbs: 1.18 g
Water: 59.31 g
Other: 1.03 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +18.4%
~equal in Protein ~28.18g
~equal in Fats ~10.3g
~equal in Water ~59.31g

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% 42% 27%
Saturated fat: Sat. Fat 2.78 g
Monounsaturated fat: Mono. Fat 3.82 g
Polyunsaturated fat: Poly. Fat 2.43 g
Contains more Mono. FatMonounsaturated fat +35.1%
Contains less Sat. FatSaturated fat -39.6%
Contains more Poly. FatPolyunsaturated fat +316.8%

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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 thigh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172387/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.