Raw Beef vs. Chicken
Nutrition comparison of Raw 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
raw beef
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and chicken:
- Both raw beef and chicken are high in calories, potassium and protein.
- Chicken has more thiamin, niacin and pantothenic acid, however, raw beef contains more Vitamin B12.
- Chicken has signficantly less trans fat than raw beef.
- For omega-3 fatty acids, chicken has more dha and dpa than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and chicken are high in calories. Raw beef has 76% more calories than chicken - raw beef has 332 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to chicken for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Chicken | |
|---|---|---|
| Protein | 18% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 51% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw beef and chicken are high in protein. Chicken has 62% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and chicken has 74% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Chicken has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and chicken has 0.09g of trans fat.
cholesterol
Raw beef and chicken contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and chicken has 107mg of cholesterol.
Vitamins
Vitamin A
Raw beef and chicken contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Raw beef and chicken contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Raw beef and chicken contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Raw beef and chicken contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, niacin and pantothenic acid, however, raw beef contains more Vitamin B12. Both raw beef and chicken contain significant amounts of riboflavin, Vitamin B6 and folate.
| Raw Beef | Chicken | |
|---|---|---|
| Thiamin | 0.044 MG | 0.121 MG |
| Riboflavin | 0.151 MG | 0.302 MG |
| Niacin | 3.382 MG | 7.107 MG |
| Pantothenic acid | 0.395 MG | 1.327 MG |
| Vitamin B6 | 0.278 MG | 0.538 MG |
| Folate | 9 UG | 2 UG |
| Vitamin B12 | 2.07 UG | 0.51 UG |
Minerals
calcium
Raw beef has 200% more calcium than chicken - raw beef has 24mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Raw beef has 76% more iron than chicken - raw beef has 1.6mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both raw beef and chicken are high in potassium. Chicken has 211% more potassium than raw beef - raw beef has 218mg 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 raw beef per 100 grams. Both raw beef and chicken contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.084 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Chicken | |
|---|---|---|
| other omega 6 | 0.019 G | 0.02 G |
| linoleic acid | 0.577 G | 1.818 G |
| Total | 0.596 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.
Raw Beef g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 | |||
| MG % |
|
5% | sodium | 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or chicken contain more calories in 100 grams?Both raw beef and chicken are high in calories. Raw beef has 80% more calories than chicken - raw beef has 332 calories in 100g and chicken has 189 calories.
Is raw beef or chicken better for protein?
Both raw beef and chicken are high in protein. Chicken has 60% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and chicken has 23.3g of protein.
Does raw beef or chicken contain more potassium?
Both raw beef and chicken are high in potassium. Chicken has 210% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and chicken has 677mg of potassium.