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  6. Chicken breast vs. Beef

Chicken breast vs. Beef — In-Depth Nutrition Comparison

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Significant differences between Chicken breast and Beef

  • Chicken breast has more Vitamin B3, and Vitamin B5, however, Beef is richer in Vitamin B12, Zinc, Iron, and Vitamin B2.
  • Beef covers your daily Vitamin B12 needs 160% more than Chicken breast.
  • Beef has 3 times less Vitamin B3 than Chicken breast. Chicken breast has 14.782mg of Vitamin B3, while Beef has 5.76mg.
  • Chicken breast contains less Saturated Fat.

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

Infographic

Chicken breast vs Beef 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.
Chicken breast
Chicken breast
4
:
6
Beef
Beef
Contains more Calcium +23.1%
Contains more Magnesium +121.4%
Contains more Manganese +133.3%
Contains more Iron +166.7%
Contains more Potassium +27.5%
Contains less Sodium -31.6%
Contains more Zinc +242.6%
Contains more Copper +79.6%
Equal in Phosphorus - 259
Equal in Selenium - 25.4
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +23.1%
Contains more Magnesium +121.4%
Contains more Manganese +133.3%
Contains more Iron +166.7%
Contains more Potassium +27.5%
Contains less Sodium -31.6%
Contains more Zinc +242.6%
Contains more Copper +79.6%
Equal in Phosphorus - 259
Equal in Selenium - 25.4

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.
Chicken breast
Chicken breast
6
:
4
Beef
Beef
Contains more Vitamin A +283.3%
Contains more Vitamin E +68%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B5 +116.2%
Contains more Vitamin K +50%
Contains more Vitamin B2 +220%
Contains more Folate +75%
Contains more Vitamin B12 +1037.8%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.074
Equal in Vitamin B6 - 0.669
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
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%
Contains more Vitamin A +283.3%
Contains more Vitamin E +68%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B5 +116.2%
Contains more Vitamin K +50%
Contains more Vitamin B2 +220%
Contains more Folate +75%
Contains more Vitamin B12 +1037.8%
Equal in Vitamin D - 0.1
Equal in Vitamin B1 - 0.074
Equal in Vitamin B6 - 0.669

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
3
:
2
Beef
Beef
Contains more Protein +21.4%
Contains more Carbs +∞%
Contains more Other +465%
Contains more Fats +38.9%
Equal in Water - 65.71
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Protein +21.4%
Contains more Carbs +∞%
Contains more Other +465%
Contains more Fats +38.9%
Equal in Water - 65.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
Beef
Beef
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated fat +101.1%
Contains more Monounsaturated Fat +59%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains less Saturated Fat -50.3%
Contains more Polyunsaturated fat +101.1%
Contains more Monounsaturated Fat +59%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken breast Beef Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 27.55g Chicken breast
Fats 4.71g 6.54g Beef
Carbs 0.51g 0g Chicken breast
Calories 187kcal 169kcal Chicken breast
Calcium 16mg 13mg Chicken breast
Iron 1.14mg 3.04mg Beef
Magnesium 31mg 14mg Chicken breast
Phosphorus 246mg 259mg Beef
Potassium 276mg 352mg Beef
Sodium 79mg 54mg Beef
Zinc 1.08mg 3.7mg Beef
Copper 0.054mg 0.097mg Beef
Manganese 0.021mg 0.009mg Chicken breast
Selenium 26.2µg 25.4µg Chicken breast
Vitamin A 23IU 6IU Chicken breast
Vitamin A RAE 7µg 2µg Chicken breast
Vitamin E 0.42mg 0.25mg Chicken breast
Vitamin D 5IU 3IU Chicken breast
Vitamin D 0.1µg 0.1µg
Vitamin B1 0.079mg 0.074mg Chicken breast
Vitamin B2 0.125mg 0.4mg Beef
Vitamin B3 14.782mg 5.76mg Chicken breast
Vitamin B5 1.04mg 0.481mg Chicken breast
Vitamin B6 0.64mg 0.669mg Beef
Folate 4µg 7µg Beef
Vitamin B12 0.37µg 4.21µg Beef
Vitamin K 2.4µg 1.6µg Chicken breast
Tryptophan 0.39mg 0.359mg Chicken breast
Threonine 1.412mg 1.534mg Beef
Isoleucine 1.765mg 1.52mg Chicken breast
Leucine 2.509mg 2.833mg Beef
Lysine 2.836mg 3.178mg Beef
Methionine 0.925mg 0.871mg Chicken breast
Phenylalanine 1.328mg 1.299mg Chicken breast
Valine 1.659mg 1.603mg Chicken breast
Histidine 1.037mg 1.244mg Beef
Cholesterol 91mg 85mg Beef
Trans Fat 0.375g Chicken breast
Saturated Fat 1.29g 2.595g Chicken breast
Omega-3 - DHA 0.03g 0.002g Chicken breast
Omega-3 - EPA 0.01g 0.002g Chicken breast
Omega-3 - DPA 0.02g 0.011g Chicken breast
Monounsaturated Fat 1.72g 2.734g Beef
Polyunsaturated fat 1.07g 0.532g Chicken breast
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
Chicken breast Beef
Low Fats diet ok
Low Carbs diet ok
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
50%
Chicken breast
79%
Beef
Minerals Daily Need Coverage Score
40%
Chicken breast
55%
Beef

Comparison summary

Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 1.305g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 6mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.