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 12.4 times less trans fat than beef.
  • Chicken has more thiamin and pantothenic acid, however, beef contains more folate and Vitamin B12.
  • For omega-3 fatty acids, chicken has more dha and dpa than beef.
Detailed nutritional comparison of beef and chicken 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 (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Chicken src

Here's an infographic summarizing the nutritional differences between beef and chicken. marks particularly rich nutrients.


Calories and Carbs

calories

Both beef and chicken are high in calories. Beef has 47% more calories than chicken - beef has 277 calories per 100 grams and chicken has 189 calories.

For macronutrient ratios, beef is lighter in protein, heavier in fat and similar to chicken for carbs. Beef has a macronutrient ratio of 38:0:62 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Chicken
Protein 38% 49%
Carbohydrates ~ ~
Fat 62% 51%
Alcohol ~ ~


Protein

protein

Both beef and chicken are high in protein. Beef has a little more protein (9%) than chicken by weight - 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 58% 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

Chicken has 12.4 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and chicken has 0.09g of trans fat.

cholesterol

Beef and chicken contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and chicken has 107mg of cholesterol.

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.

Vitamin K

Beef and chicken contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.

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 338% 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 142% 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. Chicken has 146% more potassium than beef - 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 g

()
Daily Values (%)

Cooked Chicken g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G