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T bone steak vs. Ground chicken — In-Depth Nutrition Comparison

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How are t bone steak and ground chicken different?

  • T bone steak is higher in vitamin B12, iron, selenium, zinc, and vitamin B6; however, ground chicken is richer in vitamin B5, potassium, and vitamin B1.
  • Daily need coverage for vitamin B12 for t bone steak is 58% higher.
  • T bone steak contains 4 times more iron than ground chicken. While t bone steak contains 3.57mg of iron, ground chicken contains only 0.93mg.
  • Ground chicken 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, ground, crumbles, cooked, pan-browned are the varieties used in this article.

Infographic

T bone steak vs Ground chicken 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 20% 2.4% 60% 35% 21% 52% 100% 9.8% 2.1% 78%
Contains more CalciumCalcium +137.5%
Contains more IronIron +283.9%
Contains more CopperCopper +27.4%
Contains more ZincZinc +144.3%
Contains less SodiumSodium -9.3%
Contains more SeleniumSelenium +112.6%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +141.8%
Contains more PhosphorusPhosphorus +11.4%
Contains more ManganeseManganese +300%

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% 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 B6Vitamin B6 +40.9%
Contains more Vitamin B12Vitamin B12 +270.6%
Contains more FolateFolate +250%
Contains more CholineCholine +12%
Contains more Vitamin EVitamin E +178.6%
Contains more Vitamin B1Vitamin B1 +112.3%
Contains more Vitamin B2Vitamin B2 +11.9%
Contains more Vitamin B3Vitamin B3 +13%
Contains more Vitamin B5Vitamin B5 +332.2%
Contains more Vitamin KVitamin K +40%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient T bone steak Ground chicken DV% diff.
Vitamin B12 1.89µg 0.51µg 58%
Iron 3.57mg 0.93mg 33%
Selenium 30.4µg 14.3µg 29%
Zinc 4.69mg 1.92mg 25%
Vitamin B5 0.307mg 1.327mg 20%
Vitamin B6 0.758mg 0.538mg 17%
Potassium 280mg 677mg 12%
Polyunsaturated fat 0.583g 2.08g 10%
Cholesterol 81mg 107mg 9%
Protein 27.48g 23.28g 8%
Saturated fat 4.6g 3.11g 7%
Vitamin B3 6.292mg 7.107mg 5%
Vitamin B1 0.057mg 0.121mg 5%
Phosphorus 210mg 234mg 3%
Vitamin E 0.14mg 0.39mg 2%
Copper 0.079mg 0.062mg 2%
Magnesium 20mg 28mg 2%
Vitamin B2 0.27mg 0.302mg 2%
Folate 7µg 2µg 1%
Choline 66.1mg 59mg 1%
Monounsaturated fat 5.159g 4.879g 1%
Calories 217kcal 189kcal 1%
Vitamin K 1.5µg 2.1µg 1%
Manganese 0.004mg 0.016mg 1%
Vitamin D 0.1µg 1%
Calcium 19mg 8mg 1%
Fats 11.05g 10.92g 0%
Vitamin D 3IU 0%
Sodium 68mg 75mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.595g 0.087g N/A
Tryptophan 0.325mg 0.196mg 0%
Threonine 1.349mg 0.97mg 0%
Isoleucine 1.343mg 1.06mg 0%
Leucine 2.46mg 1.816mg 0%
Lysine 2.74mg 2.014mg 0%
Methionine 0.762mg 0.596mg 0%
Phenylalanine 1.143mg 0.912mg 0%
Valine 1.421mg 1.102mg 0%
Histidine 1.05mg 0.706mg 0%
Omega-3 - EPA 0.002g 0.008g N/A
Omega-3 - DHA 0g 0.031g N/A
Omega-3 - ALA 0.02g 0.081g N/A
Omega-3 - DPA 0.013g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.02g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.015g N/A
Omega-6 - Linoleic acid 0.373g 1.787g 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
23% 11% 65%
Protein: 23.28 g
Fats: 10.92 g
Carbs: 0 g
Water: 64.92 g
Other: 0.88 g
Contains more ProteinProtein +18%
~equal in Fats ~10.92g
~equal in Carbs ~0g
~equal in Water ~64.92g
~equal in Other ~0.88g

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% 48% 21%
Saturated fat: Sat. Fat 3.11 g
Monounsaturated fat: Mono. Fat 4.879 g
Polyunsaturated fat: Poly. Fat 2.08 g
Contains less Sat. FatSaturated fat -32.4%
Contains more Poly. FatPolyunsaturated fat +256.8%
~equal in Monounsaturated fat ~4.879g

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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. 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.