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Steak vs. Chicken: Side By Side Nutrition Comparison

Chicken vs Steak

Steak vs. Chicken: Side By Side Nutrition Comparison

Steak vs. chicken, how are they different and how do these two popular forms of protein compare? Many people like both, but they differ in where they come from, how much fat they have, and cooking times. In this article, we'll look at the differences between steak and chicken and how to cook them.

Steak vs. Chicken: The Main Differences

The primary difference between chicken and steak is that steak comes from beef whereas chicken is poultry. Beef has higher fat content while chicken is generally lower in calories. Here is a summary of the primary differences:

  1. Where it came from: Steak comes from beef, which is red meat, and chicken is poultry which comes from birds.
  2. Nutritional profile: Beef is rich in nutrients like iron, zinc, and vitamin B12. Whereas chicken is lower in these nutrients but higher in niacin and vitamin B6.
  3. Fat content: Steak can be high in saturated fat, depending on the cut of the steak. Saturated fat can leave to health risks. Generally lower in fat and calories, chicken is a great choice for people who choose to diet.
  4. Cooking times: Steak can be cooked at a lower temperature with its inside still raw. You have to cook chicken fully to avoid the risk of illness.

Steak

Steak is a tasty type of meat people have enjoyed for centuries worldwide. It gets primarily made with beef, but other types of meat can also get used. Depending on the cut, you can grill, broil, or fry steak until it has a crispy outer layer and a juicy, tasty center. Steak's flavor and texture vary greatly depending on the cut and cooking technique, making it a versatile and delicious dish.

Steak has a lengthy history dating back to when humankind first started cooking meat over fire. During the Middle Ages, Europeans would prepare large amounts of meat, especially steak, for significant occasions and feasts. As a result, steak is now a popular cuisine in many nations, particularly the United States, where it is an essential component of American dining culture.

Nutritional Value of Steak

Steak vs Chicken Nutritional Value

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The calories in steak versus chicken depend on which cut of steak you're eating. A ribeye steak has about 83 calories per ounce whereas skinless chicken breast can have as little as 27 calories per raw ounce. While both types of meat are rich in protein, the caloric difference generally comes from steak having a much higher fat content.

Steak is a popular meal choice worldwide for its flavor and versatility. But, aside from its culinary appeal, steak contains critical nutrients such as iron, protein, fat, and cholesterol.

Iron

Steak is high in heme iron, which our bodies can absorb more quickly than iron found in plants. Iron is essential for your health because it aids in developing hemoglobin, a protein found in your red blood cells that carries oxygen throughout your body. Iron also aids in producing energy, creating DNA, and preserving a healthy immune system.

Protein

Steak is an excellent protein source, a vital nutrient our bodies need for growth and repair. Proteins get made up of building blocks called amino acids, and some of these are essential, meaning our bodies can't make them. Steak provides all essential amino acids, making it a complete protein source.

Fat

Steak contains several forms of fat, which can be healthy and harmful depending on the type and amount. Monounsaturated fat, contained in steak, is known for its potential to help maintain your heart's health. This fat is linked to reducing your LDL cholesterol levels and higher HDL cholesterol levels, which can decrease your risk of heart disease.

However, steak contains saturated fat, which, in excess, can contribute to elevated LDL cholesterol levels and an increased risk of heart disease. The key to healthy steaks is to choose lean cuts of steak, such as sirloin, tenderloin, or round, which have less saturated fat than fattier cuts, such as ribeye or T-bone. It is possible to enjoy the benefits of steak while reducing health risks by including it in a well-balanced diet and being cautious of portion amounts and fat types.

Chicken

Whole raw free range chicken with ingredients, on old wooden table, top view
Chicken is a tasty way you get your protein.

©Chatham172/Shutterstock.com

People enjoy chicken all across the world. It is a lean protein, vitamin, and mineral-rich meat. You can cook chicken in various methods, including roasting, grilling, baking, and frying, and used in soups, salads, curries, and sandwiches. This adaptable meat is a favorite among meat eaters, whether crunchy fried chicken or tender roasted chicken.

With its origins dating back to ancient civilizations, chicken has been a popular meal for thousands of years. Archaeological evidence suggests that the domestication of chickens began around 7,000 years ago in Southeast Asia when they got bred for meat and eggs. This type of meat got introduced to many parts of the world as trade routes grew, and their appeal as a food source increased, leading to the widespread consumption of chicken meat that we know today.

Nutritional Value of Chicken

Because it tastes excellent and is high in essential nutrients, chicken is a nutritious meat that is enjoyed worldwide. We will go through these various aspects of chicken nutrition in greater depth so you can better understand this meat's health benefits.

Protein

As a great source of protein, chicken is a necessary source of nutrients that aids our bodies in developing and repairing muscles, tissues, and cells. A 3-ounce serving of chicken breast includes roughly 27 grams of protein, making it an excellent food choice for active individuals, athletes, or those seeking muscle mass. Eating protein can also help with weight management since it keeps us filled for longer, lowering our chance of overeating or snacking on unhealthy snacks.

Vitamins and Minerals

Not only is chicken an excellent source of protein, but it also contains numerous vitamins and minerals. One of the most important vitamins found in chicken is vitamin B6, which is vital for brain development and function and supports the immune system. This meat also contains niacin, which helps to regulate cholesterol levels, and phosphorus, which is critical for healthy bones and teeth.

In addition to vitamins, chicken is also rich in essential minerals such as iron, zinc, and selenium. Iron is vital for healthy blood circulation and oxygen transport, while zinc is crucial in immune system function and wound healing. Selenium is an important antioxidant that helps to protect the body against damage from free radicals, which can cause cell damage and increase the risk of chronic diseases. Overall, chicken is a nutrient-dense food that can help to provide the body with the vitamins and minerals it needs to function optimally.

Dry aged steak in a vacuum marbled beef meat pack set, tomahawk, t bone and club steak cuts, on old dark wooden table background
Sous vide is a healthy way to prepare your steak.

©Chatham172/Shutterstock.com

Fats

While chicken is generally considered a lean protein source, it does include some fat. The fat content of chicken varies depending on the cut, with dark meat holding more fat than white meat. However, the majority of the fat in chicken is unsaturated, which is a better type of fat than saturated fat. This meat contains monounsaturated and polyunsaturated fats, both of which have gotten linked to various health benefits, including a lower risk of heart disease and stroke.

Preparation Methods

Steak and chicken are both popular dishes that you can prepare in a variety of ways. They're simple to use, which makes them ideal for experimenting with new recipes and culinary techniques. There are many methods to produce delicious meals with steak and chicken, from grilling and frying to baking and slow cooking, making them favorites for home cooks and professional chefs.

Preparation of Steak

Steak is an excellent protein source that you can cook in various ways to make flavorful and fulfilling dishes. Here are four ways you can cook steak:

  • Braising: Braising is an incredible technique for tenderizing harder steak slices because of the long cooking process. In a heavy skillet or Dutch oven, sear the seasoned steak, add liquid (such as broth, wine, or water) and aromatic vegetables, cover, and simmer on low heat for 2-3 hours or until the meat is tender.
  • Grilling: When a steak gets grilled, it has a smokey flavor and attractive grill marks. Before putting the steak on the grill, let it come to room temperature and season it with salt and pepper. Then, you cook it over medium-high heat until the meat gets cooked to your liking. For medium-rare, this usually takes 3–5 minutes per side.
  • Pan-searing: When you pan-sear a steak, it has a tasty crust outside. Add healthy oil to a heavy skillet (cast iron is best), heat it over medium-high heat, and sear the steak for 2 to 3 minutes per side for medium-rare.
  • Sous vide: In sous vide, you cook steak in a water bath with the temperature controlled. This makes the steak soft and evenly cooked. Put the seasoned steak in a plastic bag, seal it with a vacuum sealer, and cook it in a water bath for 1-2 hours at the temperature you want (usually 130°F/54°C for medium-rare). After the steak finishes, brown it in a hot skillet for 1–2 minutes per side to make a crispy outer layer.
Sliced grilled meat steak Rib eye medium rare set, on wooden serving board, with white beans and rosemary in cast iron pan, on black wooden table background
Grilling is the most common way people prepare steak.

©Chatham172/Shutterstock.com

Preparation of chicken

You can prepare chicken in many different ways to make a tasty and filling dish. Here are four ways to prepare chicken, along with some pointers to help you get started:

  • Pan-frying: Pan-frying chicken is a quick and tasty way to cook chicken. In a skillet over medium-high heat, preheat the healthy oil. Season the chicken, and cook for 5 to 7 minutes per side or until the internal temperature reaches 165°F (74°C).
  • Cooking under pressure: Pressure cookers are the best way to cook chicken fast while keeping it tender. First, season the chicken and put it, along with liquid and other ingredients, in a pressure cooker. Cook on high pressure for 10 to 15 minutes, then follow the manufacturer's directions to let the pressure out. Before serving, ensure the temperature inside reaches 165°F (74°C).
  • Stir-frying: Stir-frying is a quick and easy way to make a tasty and tender chicken. Cut the chicken into thin strips, heat healthy oil in a skillet or wok over high heat, and cook the chicken for 5-7 minutes, tossing often. Add your favorite vegetables and sauces.
  • Baking: One straightforward and healthful way to cook chicken is to bake it in an oven. Preheat the oven to 375°F (190°C), add your favorite spices to the chicken, and bake for 25 to 30 minutes.

Similarities

Here are some steak and chicken similarities:

  1. Protein content: Steak and chicken are both excellent providers of high-quality protein, which is necessary for the body's muscles, bones, and other tissues to create and repair.
  2. Cooking methods: Steak and chicken can get cooked in various ways, including grilling, broiling, baking, and frying. Both types of meat can be marinated, seasoned, and served with different sauces and side dishes.
  3. Nutrient content: Iron, zinc, and vitamin B12 can get found in steak and chicken. However, the nutritious value of meat varies depending on the cut and way of preparation.
  4. Flavor and texture: Depending on the cut and cooking method, steak and chicken have a variety of flavors and textures. You can use these meats in various recipes and cuisines, ranging from simple grilled chicken or steak to more elegant dinners.
  5. Health benefits: Steak and chicken can be part of a healthy diet when eaten in moderation and prepared correctly.

Steak Recipes

Recipes for Chicken

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baked chicken nuggets

Baked Chicken Nuggets


  • Author: Moms Who Think

Ingredients

Scale
  • 3 skinless, boneless chicken breasts
  • 1 cup Italian seasoned bread crumbs
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon salt
  • 1 teaspoon dried thyme
  • 1 tablespoon dried basil
  • 1/2 cup butter, melted

Instructions

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Cut chicken breasts into one-and-one-half-inch size pieces.
  3. In a medium bowl, mix together the bread crumbs, cheese, salt, thyme and basil. Mix well.
  4. Put melted butter/margarine in a bowl or dish for dipping.
  5. Dip chicken pieces into the melted butter/margarine first, then coat with the breadcrumb mixture.
  6. Place well coated chicken pieces on a lightly greased cookie sheet in a single layer, and bake in the preheated oven for 20 minutes.

Conclusion

Infographic comparing steak and chicken.
Chicken is generally seen as healthier than steak.
  • Steak has more calories and higher fat content than chicken. This is the main reason that chicken is generally considered healthier than steak.
  • Both meats have their share of nutrients. Steak will give you a good dose of iron, zinc, and B12, while chicken will provide you with niacin and B6.
  • Steak can be cooked at lower temperatures than chicken. Chicken needs to be cooked all the way through, since otherwise there's a good chance it will make someone sick.

Steak and chicken are both popular protein sources with their tastes, textures, and health advantages. Steak is a red meat that is strong in iron, zinc, and vitamin B12. However, chicken is a leaner meat that contains more niacin and vitamin B6. The choice between the two can be personal taste, nutritional considerations, or your desired taste. With so many ways to cook each, such as grilling, pan-searing, sous vide, and braising, there are many ways to prepare each dish. By knowing the distinctions between steak and chicken, you can choose your meals wisely and eat a well-rounded, balanced diet that meets your nutritional needs.

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