Steak vs Chicken nutrition
Broiled sirloin steak has more fat, calories and iron. Roasted chicken breast has more protein and salt.
- Broiled sirloin steak100 g
- Roasted chicken breast100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Broiled sirloin steak | Roasted chicken breast | Daily Value |
|---|---|---|---|
| Calories | 243 kcal (12%) | 165 kcal (8%) | 2,000 kcal |
| Protein | 27 g (54%) | 31 g (62%) | 50 g |
| Fat | 14.2 g (18%) | 3.6 g (5%) | 78 g |
| Saturated fat | 5.6 g (28%) | 1 g (5%) | 20 g |
| Carbs | 0 g (0%) | 0 g (0%) | 275 g |
| Fiber | 0 g (0%) | 0 g (0%) | 28 g |
| Sugar | 0 g | 0 g | none set |
| Cholesterol | 92 mg (31%) | 85 mg (28%) | 300 mg |
| Salt (sodium) | 56 mg (2%) | 74 mg (3%) | 2,300 mg |
| Potassium | 336 mg (7%) | 256 mg (5%) | 4,700 mg |
| Calcium | 20 mg (2%) | 15 mg (1%) | 1,300 mg |
| Iron | 1.7 mg (10%) | 1 mg (6%) | 18 mg |
| Magnesium | 22 mg (5%) | 29 mg (7%) | 420 mg |
| Vitamin A | 0 µg (0%) | 6 µg (<1%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares broiled sirloin steak and roasted chicken breast as USDA FoodData Central lists them: “Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled” (FDC 168727) and “Chicken, broilers or fryers, breast, meat only, cooked, roasted” (FDC 171477). All figures start from 100 grams of the edible part. A search for “steak” is taken here as broiled sirloin steak; broiled ribeye steak and broiled flank steak are in the comparer above. A search for “chicken” is taken here as roasted chicken breast; raw chicken breast, roasted chicken thigh, raw chicken thigh and roasted chicken wing are in the comparer above. One is listed broiled and the other roasted. Cooking changes how much water is in 100 grams, so the same food can look richer or poorer per 100 g depending on its state.
Per 100 grams
Per 100 grams, broiled sirloin steak has more calories (243 vs 165 kcal), fat (14.2 vs 3.6 g, 4.0 times as much), saturated fat (5.6 vs 1 g, 5.5 times as much), cholesterol (92 vs 85 mg), potassium (336 vs 256 mg), calcium (20 vs 15 mg) and iron (1.7 vs 1 mg, 1.7 times as much). Roasted chicken breast has more protein (31 vs 27 g), sodium (74 vs 56 mg), magnesium (29 vs 22 mg) and vitamin A (6 vs 0 µg, against none). They are within 3% of each other for carbohydrate, fiber, sugars and vitamin C.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 3 oz of broiled sirloin steak (85 g) and ½ breast, bone and skin removed of roasted chicken breast (86 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 207 kcal of broiled sirloin steak against 142 kcal of roasted chicken breast.
For the same calories
To get 100 kcal you would eat 41.2 g of broiled sirloin steak or 60.6 g of roasted chicken breast. At that equal energy, broiled sirloin steak carries 11.1 g of protein and roasted chicken breast 18.8 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for cholesterol (to roasted chicken breast), potassium (to roasted chicken breast) and calcium (to roasted chicken breast).
Where the calories come from
Roughly, 46% of the energy in broiled sirloin steak comes from protein, 54% from fat and 0% from carbohydrate; for roasted chicken breast it is 79%, 21% and 0%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
3 oz of broiled sirloin steak reaches its largest shares of the Daily Value in protein (46%), cholesterol (26%) and saturated fat (24%); ½ breast, bone and skin removed of roasted chicken breast reaches its largest shares of the Daily Value in protein (53%), cholesterol (24%) and magnesium (6%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.
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