Which has more protein, T.G.I. FRIDAY'S, classic sirloin steak (10 oz) or APPLEBEE'S, chicken tenders platter?

T.G.I. FRIDAY'S, classic sirloin steak (10 oz) has more protein at 31.0g per 100g, compared to 19.6g for APPLEBEE'S, chicken tenders platter.

Which has more calories, T.G.I. FRIDAY'S, classic sirloin steak (10 oz) or APPLEBEE'S, chicken tenders platter?

APPLEBEE'S, chicken tenders platter has more calories at 297 kcal per 100g, compared to 196 kcal for T.G.I. FRIDAY'S, classic sirloin steak (10 oz).

Is T.G.I. FRIDAY'S, classic sirloin steak (10 oz) healthier than APPLEBEE'S, chicken tenders platter?

Based on vitamin and mineral density, T.G.I. FRIDAY'S, classic sirloin steak (10 oz) scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

T.G.I. FRIDAY'S vs APPLEBEE'S

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

T.G.I. FRIDAY'S, classic sirloin steak (10 oz) is higher in more vitamins & minerals

Calories (kcal)

T.G.I. FRIDAY'S 196

APPLEBEE'S 297

Protein (g)

T.G.I. FRIDAY'S 31.0

APPLEBEE'S 19.6

Carbs (g)

T.G.I. FRIDAY'S 0.470

APPLEBEE'S 18.0

Fat (g)

T.G.I. FRIDAY'S 7.83

APPLEBEE'S 16.2

Fiber (g)

T.G.I. FRIDAY'S —

APPLEBEE'S 1.00

Quick answers

Which has more protein?

T.G.I. FRIDAY'S, classic sirloin steak (10 oz) — 31.0g vs 19.6g per 100g.

Which has fewer calories?

T.G.I. FRIDAY'S, classic sirloin steak (10 oz) — 196 vs 297 kcal per 100g.

Which is more nutrient-dense?

T.G.I. FRIDAY'S, classic sirloin steak (10 oz) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	T.G.I. FRIDAY'S	APPLEBEE'S	Diff
Energy
Energy	196 kcal	297 kcal	-34%
Macronutrients
Water	59.2 g	43.4 g	+37%
Protein	31.0 g	19.6 g	+58%
Total lipid (fat)	7.83 g	16.2 g	-52%
Carbohydrate, by difference	0.470 g	18.0 g	-97%
Fiber, total dietary	—	1.00 g
Fats & Fatty Acids
Fatty acids, total saturated	2.45 g	2.85 g	-14%
Fatty acids, total monounsaturated	2.64 g	4.39 g	-40%
Fatty acids, total trans	0.280 g	0.120 g	+133%
Cholesterol	95.0 mg	52.0 mg	+83%
Vitamins
Thiamin (Vitamin B1)	0.091 mg	0.103 mg	-12%
Riboflavin (Vitamin B2)	0.403 mg	0.183 mg	+120%
Niacin (Vitamin B3)	5.74 mg	7.85 mg	-27%
Pantothenic acid (Vitamin B5)	0.663 mg	1.67 mg	-60%
Vitamin B-6 — Pyridoxine	0.739 mg	0.506 mg	+46%
Vitamin B-12 — Cobalamin	2.63 ug	0.140 ug	+1779%
Vitamin A, RAE	11.0 ug	9.00 ug	+22%
Carotene, beta	—	20.0 ug
Carotene, alpha	—	1.00 ug
Vitamin E (alpha-tocopherol)	0.770 mg	1.45 mg	-47%
Minerals
Calcium, Ca	7.00 mg	23.0 mg	-70%
Iron, Fe	2.87 mg	0.900 mg	+219%
Magnesium, Mg	28.0 mg	30.0 mg	-7%
Phosphorus, P	240 mg	298 mg	-19%
Potassium, K	379 mg	336 mg	+13%
Sodium, Na	232 mg	740 mg	-69%
Zinc, Zn	5.54 mg	0.710 mg	+680%
Copper, Cu	0.112 mg	0.069 mg	+62%
Manganese, Mn	0.026 mg	0.258 mg	-90%
Selenium, Se	30.6 ug	16.8 ug	+82%
Other Nutrients
Energy	822 kj	1241 kj	-34%
Ash	1.44 g	2.78 g	-48%
Total Sugars	0.460 g	0.360 g	+28%
Sucrose	0 g	0 g	=
Glucose	0.460 g	0.360 g	+28%
Fructose	0 g	0 g	=
Lactose	0 g	0 g	=
Maltose	0 g	0 g	=
Galactose	0 g	0 g	=
Starch	—	17.0 g
Retinol	11.0 ug	7.00 ug	+57%
Beta-carotene (Provitamin A)	—	11.0 ug
Vitamin A, IU	37.0 IU	67.0 IU	-45%
Beta-cryptoxanthin (Provitamin A)	—	5.00 ug
Lycopene	—	72.0 ug
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	0.240 mg	-100%
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.190 mg	7.86 mg	-98%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0.090 mg	3.52 mg	-97%
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	0.030 mg	-100%
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0.310 mg	0.170 mg	+82%
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0.040 mg	0.080 mg	-50%
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	0 mg	=
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0.006 g	-100%
SFA 10:0 (Capric acid)	0.007 g	0.006 g	+17%
SFA 12:0 (Lauric acid)	0.005 g	0.004 g	+25%
SFA 14:0 (Myristic acid)	0.137 g	0.019 g	+621%
SFA 15:0 (Pentadecanoic acid)	0.023 g	0.005 g	+360%
SFA 16:0 (Palmitic acid)	1.36 g	1.78 g	-24%
SFA 17:0 (Margaric acid)	0.067 g	0.017 g	+294%
SFA 18:0 (Stearic acid)	0.836 g	0.894 g	-6%
SFA 20:0 (Arachidic acid)	0.008 g	0.049 g	-84%
SFA 22:0 (Behenic acid)	0.007 g	0.052 g	-87%
SFA 24:0 (Lignoceric acid)	0.005 g	0.018 g	-72%
MUFA 14:1 (Myristoleic acid)	0.032 g	0.001 g	+3100%
MUFA 15:1 (Pentadecenoic acid)	0 g	0 g	=
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.154 g	0.055 g	+180%
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.136 g	0.055 g	+147%
MUFA 17:1 (Heptadecenoic acid)	0.044 g	0.009 g	+389%
MUFA 18:1 (Omega-9, Oleic acid family)	2.39 g	3.40 g	-30%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	2.16 g	3.37 g	-36%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.016 g	0.917 g	-98%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
MUFA 22:1 c (Omega-9, Erucic acid — cis)	0 g	0 g	=
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.676 g	7.04 g	-90%
PUFA 18:2 (Omega-6, Linoleic acid)	0.500 g	6.89 g	-93%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	0.444 g	6.79 g	-93%
PUFA 18:2 CLAs	0.023 g	0.021 g	+10%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.030 g	0.061 g	-51%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.028 g	0 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0.001 g	0.061 g	-98%
PUFA 18:3i	0 g	0 g	=
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.004 g	0.010 g	-60%
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0.027 g	0.012 g	+125%
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid)	0 g	0 g	=
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0.026 g	0.012 g	+117%
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.078 g	0.047 g	+66%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.006 g	0.001 g	+500%
PUFA 22:4 (Omega-6, Adrenic acid)	0.013 g	0.010 g	+30%
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0.018 g	0.004 g	+350%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0.001 g	0.004 g	-75%
Fatty acids, total trans-monoenoic	0.247 g	0.035 g	+606%
TFA 16:1 t	0.018 g	0 g
TFA 18:1 t	0.229 g	0.035 g	+554%
TFA 22:1 t	0 g	0 g	=
TFA 18:2 t not further defined	0.033 g	0.085 g	-61%
Fatty acids, total trans-polyenoic	0.033 g	0.085 g	-61%
Tryptophan (EAA)	0.415 g	0.220 g	+89%
Threonine (EAA)	1.45 g	0.638 g	+127%
Isoleucine (EAA, BCAA)	1.54 g	1.01 g	+52%
Leucine (EAA, BCAA)	2.63 g	1.62 g	+62%
Lysine (EAA)	2.70 g	1.48 g	+83%
Methionine (EAA)	0.828 g	0.523 g	+58%
Cystine (conditionally essential)	0.332 g	0.272 g	+22%
Phenylalanine (EAA)	1.31 g	0.816 g	+61%
Tyrosine (conditionally essential)	1.14 g	0.523 g	+118%
Valine (EAA, BCAA)	1.60 g	1.11 g	+45%
Arginine (conditionally essential)	2.17 g	1.21 g	+79%
Histidine (EAA)	1.18 g	0.712 g	+65%
Alanine	1.85 g	1.12 g	+65%
Aspartic acid	2.97 g	1.73 g	+72%
Glutamic acid	4.89 g	3.46 g	+41%
Glycine (conditionally essential)	1.49 g	0.858 g	+73%
Proline (conditionally essential)	1.31 g	0.973 g	+34%
Serine	1.18 g	0.586 g	+102%
Hydroxyproline	—	0.040 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

T.G.I. FRIDAY'S, classic sirloin steak (10 oz) nutrition facts APPLEBEE'S, chicken tenders platter nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin B-12 — Cobalamin +1779% in T.G.I. FRIDAY'S, classic sirloin steak (10 oz) Zinc, Zn +680% in T.G.I. FRIDAY'S, classic sirloin steak (10 oz) Iron, Fe +219% in T.G.I. FRIDAY'S, classic sirloin steak (10 oz) Riboflavin (Vitamin B2) +120% in T.G.I. FRIDAY'S, classic sirloin steak (10 oz)

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