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  6. Chicken breast vs. Beef shank

Chicken breast vs. Beef shank — In-Depth Nutrition Comparison

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Differences between Chicken breast and Beef shank

  • Chicken breast has more Vitamin B3, Vitamin B6, and Vitamin B5, while Beef shank has more Vitamin B12, Zinc, Iron, Copper, Selenium, Vitamin B2, and Vitamin B1.
  • Beef shank's daily need coverage for Vitamin B12 is 143% higher.
  • Beef shank contains 3 times less Vitamin B5 than Chicken breast. Chicken breast contains 1.04mg of Vitamin B5, while Beef shank contains 0.41mg.

The food types used in this comparison are Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered.

Infographic

Chicken breast vs Beef shank 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
2
:
8
Beef shank
Beef shank
Contains more Calcium +100%
Contains more Iron +238.6%
Contains more Potassium +62%
Contains less Sodium -19%
Contains more Zinc +871.3%
Contains more Copper +218.5%
Contains more Selenium +14.5%
Equal in Magnesium - 30
Equal in Phosphorus - 263
Equal in Manganese - 0.02
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Beef shank
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 145% 22% 113% 40% 9% 287% 58% 3% 164%
Contains more Calcium +100%
Contains more Iron +238.6%
Contains more Potassium +62%
Contains less Sodium -19%
Contains more Zinc +871.3%
Contains more Copper +218.5%
Contains more Selenium +14.5%
Equal in Magnesium - 30
Equal in Phosphorus - 263
Equal in Manganese - 0.02

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
7
:
4
Beef shank
Beef shank
Contains more Vitamin A +∞%
Contains more Vitamin B3 +151%
Contains more Vitamin B5 +153.7%
Contains more Vitamin B6 +73%
Contains more Vitamin B1 +77.2%
Contains more Vitamin B2 +68%
Contains more Folate +150%
Contains more Vitamin B12 +924.3%
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 shank
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 35% 49% 111% 25% 86% 8% 474% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +151%
Contains more Vitamin B5 +153.7%
Contains more Vitamin B6 +73%
Contains more Vitamin B1 +77.2%
Contains more Vitamin B2 +68%
Contains more Folate +150%
Contains more Vitamin B12 +924.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
3
Beef shank
Beef shank
Contains more Carbs +∞%
Contains more Fats +35%
Contains more Other +54.9%
Equal in Protein - 33.68
Equal in Water - 58.21
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 shank
34% 6% 58% 2%
Protein: 33.68 g
Fats: 6.36 g
Carbs: 0 g
Water: 58.21 g
Other: 1.75 g
Contains more Carbs +∞%
Contains more Fats +35%
Contains more Other +54.9%
Equal in Protein - 33.68
Equal in Water - 58.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
Beef shank
Beef shank
Contains less Saturated Fat -43.7%
Contains more Polyunsaturated fat +409.5%
Contains more Monounsaturated Fat +66.3%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Beef shank
43% 53% 4%
Saturated Fat: 2.29 g
Monounsaturated Fat: 2.86 g
Polyunsaturated fat: 0.21 g
Contains less Saturated Fat -43.7%
Contains more Polyunsaturated fat +409.5%
Contains more Monounsaturated Fat +66.3%

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 shank
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chicken breast Beef shank Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 33.68g Beef shank
Fats 4.71g 6.36g Beef shank
Carbs 0.51g 0g Chicken breast
Calories 187kcal 201kcal Beef shank
Calcium 16mg 32mg Beef shank
Iron 1.14mg 3.86mg Beef shank
Magnesium 31mg 30mg Chicken breast
Phosphorus 246mg 263mg Beef shank
Potassium 276mg 447mg Beef shank
Sodium 79mg 64mg Beef shank
Zinc 1.08mg 10.49mg Beef shank
Copper 0.054mg 0.172mg Beef shank
Manganese 0.021mg 0.02mg Chicken breast
Selenium 26.2µg 30µg Beef shank
Vitamin A 23IU 0IU Chicken breast
Vitamin A RAE 7µg 0µg Chicken breast
Vitamin E 0.42mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin B1 0.079mg 0.14mg Beef shank
Vitamin B2 0.125mg 0.21mg Beef shank
Vitamin B3 14.782mg 5.89mg Chicken breast
Vitamin B5 1.04mg 0.41mg Chicken breast
Vitamin B6 0.64mg 0.37mg Chicken breast
Folate 4µg 10µg Beef shank
Vitamin B12 0.37µg 3.79µg Beef shank
Vitamin K 2.4µg Chicken breast
Tryptophan 0.39mg 0.377mg Chicken breast
Threonine 1.412mg 1.471mg Beef shank
Isoleucine 1.765mg 1.514mg Chicken breast
Leucine 2.509mg 2.662mg Beef shank
Lysine 2.836mg 2.802mg Chicken breast
Methionine 0.925mg 0.862mg Chicken breast
Phenylalanine 1.328mg 1.315mg Chicken breast
Valine 1.659mg 1.638mg Chicken breast
Histidine 1.037mg 1.153mg Beef shank
Cholesterol 91mg 78mg Beef shank
Saturated Fat 1.29g 2.29g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 2.86g Beef shank
Polyunsaturated fat 1.07g 0.21g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Beef shank
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
65%
Beef shank
Minerals Daily Need Coverage Score
40%
Chicken breast
85%
Beef shank

Comparison summary

Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 1g)
Which food is lower in Sugar?
Beef shank
Beef shank is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Beef shank
Beef shank contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Beef shank
Beef shank is lower in Cholesterol (difference - 13mg)
Which food is richer in minerals?
Beef shank
Beef shank is relatively richer in minerals
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 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 shank - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169442/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.