Beef vs. Chicken Breast

Nutrition comparison of Cooked Beef and Cooked Chicken Breast


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus cooked chicken breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and chicken breast:

  • Both beef and chicken breast are high in calories, potassium and protein.
  • Beef is a great source of iron.
  • Chicken breast has more niacin, however, beef contains more folate and Vitamin B12.
  • For omega-3 fatty acids, chicken breast has more dha than beef.
Detailed nutritional comparison of beef and chicken breast is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Chicken Breast src

Calories and Carbs

calories

Both beef and chicken breast are high in calories. Beef has 68% more calories than chicken breast - beef has 277 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, beef is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Beef has a macronutrient ratio of 38:0:62 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Chicken Breast
Protein 38% 79%
Carbohydrates ~ ~
Fat 62% 21%
Alcohol ~ ~


Protein

protein

Both beef and chicken breast are high in protein. Chicken breast has 22% more protein than beef - beef has 25.4g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Beef is high in saturated fat and chicken breast has 86% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

trans fat

Chicken breast has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and chicken breast does not contain significant amounts.

cholesterol

Beef and chicken breast contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.

Vitamins

Vitamin A

Beef and chicken breast contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.

Vitamin D

Beef and chicken breast contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.

Vitamin E

Beef and chicken breast contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

Vitamin K

Beef and chicken breast contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.

The B Vitamins

Chicken breast has more niacin, however, beef contains more folate and Vitamin B12. Both beef and chicken breast contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Beef Chicken Breast
Thiamin 0.051 MG 0.07 MG
Riboflavin 0.176 MG 0.114 MG
Niacin 4.537 MG 13.712 MG
Pantothenic acid 0.658 MG 0.965 MG
Vitamin B6 0.336 MG 0.6 MG
Folate 11 UG 4 UG
Vitamin B12 2.9 UG 0.34 UG

Minerals

calcium

Beef has 133% more calcium than chicken breast - beef has 35mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Beef is a great source of iron and it has 116% more iron than chicken breast - beef has 2.3mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Both beef and chicken breast are high in potassium. Beef has a little more potassium (7%) than chicken breast by weight - beef has 275mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken breast has more DHA than beef per 100 grams. Both beef and chicken breast contain significant amounts of alpha linoleic acid (ALA).

Beef Chicken Breast
alpha linoleic acid 0.056 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.056 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, both beef and chicken breast contain significant amounts of linoleic acid.

Beef Chicken Breast
other omega 6 0.047 G 0.06 G
linoleic acid 0.39 G 0.59 G
Total 0.437 G 0.65 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

Cooked Beef g

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Cooked Chicken Breast g

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choline
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G Water G
G Starch G
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