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  6. Beef vs. Chicken meat

Beef vs. Chicken meat — In-Depth Nutrition Comparison

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What are the main differences between Beef and Chicken meat?

  • Beef is richer in Vitamin B12, Iron, Vitamin B6, Vitamin B2, Zinc, and Phosphorus, while Chicken meat is higher in Vitamin B3, Vitamin B5, and Vitamin A RAE.
  • Beef's daily need coverage for Vitamin B12 is 163% higher.
  • Chicken meat has 2 times less Iron than Beef. Beef has 3.04mg of Iron, while Chicken meat has 1.26mg.
  • Beef is lower in Saturated Fat.

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Chicken, broilers or fryers, meat and skin, cooked, roasted types in this comparison.

Infographic

Beef vs Chicken meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
Beef
7
:
3
Chicken meat
Chicken meat
Contains more Iron +141.3%
Contains more Phosphorus +42.3%
Contains more Potassium +57.8%
Contains less Sodium -34.1%
Contains more Zinc +90.7%
Contains more Copper +47%
Contains more Calcium +15.4%
Contains more Magnesium +64.3%
Contains more Manganese +122.2%
Equal in Selenium - 23.9
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Iron +141.3%
Contains more Phosphorus +42.3%
Contains more Potassium +57.8%
Contains less Sodium -34.1%
Contains more Zinc +90.7%
Contains more Copper +47%
Contains more Calcium +15.4%
Contains more Magnesium +64.3%
Contains more Manganese +122.2%
Equal in Selenium - 23.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
Beef
6
:
5
Chicken meat
Chicken meat
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B6 +67.3%
Contains more Folate +40%
Contains more Vitamin B12 +1303.3%
Contains more Vitamin A +2583.3%
Contains more Vitamin B3 +47.3%
Contains more Vitamin B5 +114.1%
Contains more Vitamin K +50%
Equal in Vitamin E - 0.27
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B6 +67.3%
Contains more Folate +40%
Contains more Vitamin B12 +1303.3%
Contains more Vitamin A +2583.3%
Contains more Vitamin B3 +47.3%
Contains more Vitamin B5 +114.1%
Contains more Vitamin K +50%
Equal in Vitamin E - 0.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
:
1
Chicken meat
Chicken meat
Contains more Water +10.5%
Contains more Fats +108%
Equal in Protein - 27.3
Equal in Water - 59.45
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Water +10.5%
Contains more Fats +108%
Equal in Protein - 27.3
Equal in Water - 59.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Chicken meat
Chicken meat
Contains less Saturated Fat -31.5%
Contains more Monounsaturated Fat +95.3%
Contains more Polyunsaturated fat +458.3%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains less Saturated Fat -31.5%
Contains more Monounsaturated Fat +95.3%
Contains more Polyunsaturated fat +458.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Chicken meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Chicken meat Opinion
Protein 27.55g 27.3g Beef
Fats 6.54g 13.6g Chicken meat
Calories 169kcal 239kcal Chicken meat
Calcium 13mg 15mg Chicken meat
Iron 3.04mg 1.26mg Beef
Magnesium 14mg 23mg Chicken meat
Phosphorus 259mg 182mg Beef
Potassium 352mg 223mg Beef
Sodium 54mg 82mg Beef
Zinc 3.7mg 1.94mg Beef
Copper 0.097mg 0.066mg Beef
Manganese 0.009mg 0.02mg Chicken meat
Selenium 25.4µg 23.9µg Beef
Vitamin A 6IU 161IU Chicken meat
Vitamin A RAE 2µg 48µg Chicken meat
Vitamin E 0.25mg 0.27mg Chicken meat
Vitamin D 3IU 2IU Beef
Vitamin D 0.1µg 0µg Beef
Vitamin B1 0.074mg 0.063mg Beef
Vitamin B2 0.4mg 0.168mg Beef
Vitamin B3 5.76mg 8.487mg Chicken meat
Vitamin B5 0.481mg 1.03mg Chicken meat
Vitamin B6 0.669mg 0.4mg Beef
Folate 7µg 5µg Beef
Vitamin B12 4.21µg 0.3µg Beef
Vitamin K 1.6µg 2.4µg Chicken meat
Tryptophan 0.359mg 0.305mg Beef
Threonine 1.534mg 1.128mg Beef
Isoleucine 1.52mg 1.362mg Beef
Leucine 2.833mg 1.986mg Beef
Lysine 3.178mg 2.223mg Beef
Methionine 0.871mg 0.726mg Beef
Phenylalanine 1.299mg 1.061mg Beef
Valine 1.603mg 1.325mg Beef
Histidine 1.244mg 0.802mg Beef
Cholesterol 85mg 88mg Beef
Trans Fat 0.375g Chicken meat
Saturated Fat 2.595g 3.79g Beef
Omega-3 - DHA 0.002g 0.04g Chicken meat
Omega-3 - EPA 0.002g 0.01g Chicken meat
Omega-3 - DPA 0.011g 0.02g Chicken meat
Monounsaturated Fat 2.734g 5.34g Chicken meat
Polyunsaturated fat 0.532g 2.97g Chicken meat
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Chicken meat
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Beef
36%
Chicken meat
Minerals Daily Need Coverage Score
55%
Beef
38%
Chicken meat

Comparison summary

Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 1.195g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.