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

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What are the differences between chicken wings and t bone steak?

Chicken wings are higher in fats, yet t bone steak is higher in vitamin B12, vitamin B6, zinc, iron, protein, phosphorus, vitamin B2, and selenium.
T bone steak's daily need coverage for vitamin B12 is 68% more.
Chicken wings have 5 times more sodium than t bone steak. While chicken wings have 320mg of sodium, t bone steak has only 68mg.

We used Chicken, broilers or fryers, wing, meat, and skin, cooked, fried, batter and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled types 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 wings

T bone steak

Contains more ManganeseManganese

+1400%

Contains more MagnesiumMagnesium	+25%
Contains more PotassiumPotassium	+102.9%
Contains more IronIron	+176.7%
Contains more CopperCopper	+25.4%
Contains more ZincZinc	+239.9%
Contains more PhosphorusPhosphorus	+73.6%
Contains less SodiumSodium	-78.8%
Contains more SeleniumSelenium	+18.3%

~equal in Calcium ~19mg

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 wings

T bone steak

Contains more Vitamin AVitamin A	+3300%
Contains more Vitamin B1Vitamin B1	+86%
Contains more Vitamin B5Vitamin B5	+131.3%
Contains more FolateFolate	+157.1%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+77.6%
Contains more Vitamin B3Vitamin B3	+19.5%
Contains more Vitamin B6Vitamin B6	+152.7%
Contains more Vitamin B12Vitamin B12	+656%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.25µg	1.89µg	68%
Vitamin B6	0.3mg	0.758mg	35%
Zinc	1.38mg	4.69mg	30%
Polyunsaturated fat	5.07g	0.583g	30%
Iron	1.29mg	3.57mg	29%
Fats	21.81g	11.05g	17%
Protein	19.87g	27.48g	15%
Phosphorus	121mg	210mg	13%
Choline		66.1mg	12%
Sodium	320mg	68mg	11%
Monounsaturated fat	8.96g	5.159g	10%
Selenium	25.7µg	30.4µg	9%
Vitamin B2	0.152mg	0.27mg	9%
Vitamin B5	0.71mg	0.307mg	8%
Vitamin B3	5.265mg	6.292mg	6%
Saturated fat	5.83g	4.6g	6%
Calories	324kcal	217kcal	5%
Carbs	10.94g	0g	4%
Potassium	138mg	280mg	4%
Vitamin A	34µg	1µg	4%
Vitamin B1	0.106mg	0.057mg	4%
Folate	18µg	7µg	3%
Copper	0.063mg	0.079mg	2%
Manganese	0.06mg	0.004mg	2%
Omega-6 (Linoleic acid)		0.373g	2%
Cholesterol	79mg	81mg	1%
Vitamin D		0.1µg	1%
Magnesium	16mg	20mg	1%
Fiber	0.3g	0g	1%
Vitamin E		0.14mg	1%
Vitamin K		1.5µg	1%
Omega-3 (ALA)		0.02g	1%
Protein per 100 calories	6.1g	13g	N/A
Calories per 10 g protein	163kcal	79kcal	N/A
Weight per 100 calories	31g	46g	N/A
Unsaturated / Saturated Fat ratio	2.4	1.2	N/A
Net carbs	10.64g	0g	N/A
Vitamin D*		3 IU	0%
Calcium	20mg	19mg	0%
Trans fat		0.595g	N/A
Tryptophan	0.219mg	0.325mg	0%
Threonine	0.795mg	1.349mg	0%
Isoleucine	0.941mg	1.343mg	0%
Leucine	1.421mg	2.46mg	0%
Lysine	1.474mg	2.74mg	0%
Methionine	0.499mg	0.762mg	0%
Phenylalanine	0.785mg	1.143mg	0%
Valine	0.953mg	1.421mg	0%
Histidine	0.547mg	1.05mg	0%
Omega-3 (EPA)	0.01g	0.002g	N/A
Omega-3 (DHA)	0.04g	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