Beef vs. Chicken
Nutrition comparison of Cooked Beef and Cooked Chicken
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
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and chicken:
- Both beef and chicken are high in calories, potassium and protein.
- Beef is a great source of iron.
- Chicken has more dha and dpa than beef.
- Chicken has more thiamin and pantothenic acid, however, beef contains more folate and Vitamin B12.
Calories and Carbs
calories
Both beef and chicken are high in calories - beef has 277kcal of calories per 100 grams and chicken has 189kcal of calories.
Protein
protein
Both beef and chicken are high in protein - beef has 25.4g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Beef is high in saturated fat and chicken has less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Beef has more trans fat than chicken - beef has 1.2g of trans fat per 100 grams and chicken has 0.09g of trans fat.
Vitamins
Vitamin A
Beef and chicken contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Beef and chicken contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Beef and chicken contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
The B Vitamins
Chicken has more thiamin and pantothenic acid, however, beef contains more folate and Vitamin B12. Both beef and chicken contain significant amounts of riboflavin, niacin and Vitamin B6.
| Beef | Chicken | |
|---|---|---|
| Thiamin | 0.051 MG | 0.121 MG |
| Riboflavin | 0.176 MG | 0.302 MG |
| Niacin | 4.537 MG | 7.107 MG |
| Pantothenic acid | 0.658 MG | 1.327 MG |
| Vitamin B6 | 0.336 MG | 0.538 MG |
| Folate | 11 UG | 2 UG |
| Vitamin B12 | 2.9 UG | 0.51 UG |
Minerals
calcium
Beef has more calcium than chicken - beef has 35mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Beef is a great source of iron and it has more iron than chicken - beef has 2.3mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both beef and chicken are high in potassium - beef has 275mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than beef per 100 grams. Both beef and chicken contain significant amounts of alpha linoleic acid (ALA).
| Beef | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.056 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than beef per 100 grams.
| Beef | Chicken | |
|---|---|---|
| other omega 6 | 0.012 G | 0.02 G |
| linoleic acid | 0.39 G | 1.818 G |
| Total | 0.402 G | 1.838 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 (Chicken, ground, crumbles, cooked, pan-browned) .
|
()
Cooked
Beef
|
Daily Values (%) |
Cooked
Chicken
|
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|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % |
| G % |
|
5% | carbohydrates | 5% |
|
G % |
| G % |
|
5% | dietary fiber | 5% |
|
G % |
| G | 5% | sugar | 5% | G | ||
| G % |
|
5% | total fat | 5% |
|
G % |
| G % |
|
5% | saturated fat | 5% |
|
G % |
| G | 5% | monounsaturated fat | 5% | G | ||
| G | 5% | polyunsaturated fat | 5% | G | ||
| G | 5% | trans fat | 5% | G | ||
| MG | 5% | cholesterol | 5% | MG | ||
| 5% | Vitamins and Minerals | 5% | ||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % |
| MG % |
|
5% | calcium | 5% |
|
MG % |
| MG % |
|
5% | iron | 5% |
|
MG % |
| MG % |
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5% | magnesium | 5% |
|
MG % |
| MG % |
|
5% | potassium | 5% |
|
MG % |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % |
| G % |
|
5% | protein | 5% |
|
G % |