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

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How are chicken breast and t bone steak different?

Chicken breast is higher in vitamin B3, vitamin B5, and protein; however, t bone steak is richer in vitamin B12, zinc, iron, vitamin B2, fats, and vitamin B6.
Daily need coverage for vitamin B12 for t bone steak is 63% higher.
Chicken breast contains 3 times more vitamin B5 than t bone steak. While chicken breast contains 1.04mg of vitamin B5, t bone steak contains only 0.307mg.
Chicken breast has less saturated fat.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chicken breast

T bone steak

Contains more MagnesiumMagnesium	+55%
Contains more PhosphorusPhosphorus	+17.1%
Contains more ManganeseManganese	+425%

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%

~equal in Potassium ~280mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chicken breast

T bone steak

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 Vitamin B2Vitamin B2	+116%
Contains more Vitamin B6Vitamin B6	+18.4%
Contains more Vitamin B12Vitamin B12	+410.8%
Contains more FolateFolate	+75%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.37µg	1.89µg	63%
Vitamin B3	14.782mg	6.292mg	53%
Zinc	1.08mg	4.69mg	33%
Iron	1.14mg	3.57mg	30%
Vitamin B5	1.04mg	0.307mg	15%
Saturated fat	1.29g	4.6g	15%
Protein	33.44g	27.48g	12%
Vitamin B2	0.125mg	0.27mg	11%
Fats	4.71g	11.05g	10%
Vitamin B6	0.64mg	0.758mg	9%
Monounsaturated fat	1.72g	5.159g	9%
Selenium	26.2µg	30.4µg	8%
Phosphorus	246mg	210mg	5%
Choline	95.9mg	66.1mg	5%
Cholesterol	91mg	81mg	3%
Magnesium	31mg	20mg	3%
Copper	0.054mg	0.079mg	3%
Polyunsaturated fat	1.07g	0.583g	3%
Calories	187kcal	217kcal	2%
Vitamin E	0.42mg	0.14mg	2%
Vitamin B1	0.079mg	0.057mg	2%
Omega-6 (Linoleic acid)		0.373g	2%
Vitamin A	7µg	1µg	1%
Manganese	0.021mg	0.004mg	1%
Vitamin K	2.4µg	1.5µg	1%
Folate	4µg	7µg	1%
Omega-3 (ALA)		0.02g	1%
Protein per 100 calories	18g	13g	N/A
Calories per 10 g protein	56kcal	79kcal	N/A
Weight per 100 calories	53g	46g	N/A
Unsaturated / Saturated Fat ratio	2.2	1.2	N/A
Net carbs	0.51g	0g	N/A
Carbs	0.51g	0g	0%
Vitamin D*	5 IU	3 IU	0%
Vitamin D	0.1µg	0.1µg	0%
Calcium	16mg	19mg	0%
Potassium	276mg	280mg	0%
Sodium	79mg	68mg	0%
Trans fat		0.595g	N/A
Tryptophan	0.39mg	0.325mg	0%
Threonine	1.412mg	1.349mg	0%
Isoleucine	1.765mg	1.343mg	0%
Leucine	2.509mg	2.46mg	0%
Lysine	2.836mg	2.74mg	0%
Methionine	0.925mg	0.762mg	0%
Phenylalanine	1.328mg	1.143mg	0%
Valine	1.659mg	1.421mg	0%
Histidine	1.037mg	1.05mg	0%
Omega-3 (EPA)	0.01g	0.002g	N/A
Omega-3 (DHA)	0.03g	0g	N/A
Omega-3 (DPA)	0.02g	0.013g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.019g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A