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  6. Chicken breast vs. Roast beef

Chicken breast vs. Roast beef — In-Depth Nutrition Comparison

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What are the main differences between Chicken breast and Roast beef?

  • Chicken breast is richer in Vitamin B3, Selenium, Vitamin B6, and Vitamin B5, yet Roast beef is richer in Vitamin B12, Zinc, Iron, and Potassium.
  • Roast beef's daily need coverage for Vitamin B12 is 70% higher.
  • Chicken breast has 3 times more Vitamin B3 than Roast beef. Chicken breast has 14.782mg of Vitamin B3, while Roast beef has 5.581mg.
  • Roast beef contains less Cholesterol.

We used Chicken, broilers or fryers, breast, meat only, cooked, fried and Roast beef, deli style, prepackaged, sliced types in this comparison.

Infographic

Chicken breast vs Roast 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
6
:
4
Roast beef
Roast beef
Contains more Calcium +220%
Contains more Magnesium +55%
Contains less Sodium -90.7%
Contains more Manganese +40%
Contains more Selenium +78.2%
Contains more Iron +79.8%
Contains more Potassium +134.4%
Contains more Zinc +196.3%
Contains more Copper +59.3%
Equal in Phosphorus - 242
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Roast beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Contains more Calcium +220%
Contains more Magnesium +55%
Contains less Sodium -90.7%
Contains more Manganese +40%
Contains more Selenium +78.2%
Contains more Iron +79.8%
Contains more Potassium +134.4%
Contains more Zinc +196.3%
Contains more Copper +59.3%
Equal in Phosphorus - 242

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
Roast beef
Roast beef
Contains more Vitamin A +109.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +83.7%
Contains more Vitamin B3 +164.9%
Contains more Vitamin B5 +83.7%
Contains more Vitamin B6 +39.1%
Contains more Vitamin K +50%
Contains more Vitamin E +16.7%
Contains more Vitamin B2 +70.4%
Contains more Folate +25%
Contains more Vitamin B12 +451.4%
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%
Roast 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% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 4%
Contains more Vitamin A +109.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +83.7%
Contains more Vitamin B3 +164.9%
Contains more Vitamin B5 +83.7%
Contains more Vitamin B6 +39.1%
Contains more Vitamin K +50%
Contains more Vitamin E +16.7%
Contains more Vitamin B2 +70.4%
Contains more Folate +25%
Contains more Vitamin B12 +451.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
3
Roast beef
Roast beef
Contains more Protein +79.6%
Contains more Fats +27.6%
Contains more Carbs +25.5%
Contains more Water +22.4%
Contains more Other +194.7%
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
Roast beef
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more Protein +79.6%
Contains more Fats +27.6%
Contains more Carbs +25.5%
Contains more Water +22.4%
Contains more Other +194.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
3
:
0
Roast beef
Roast beef
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +296.3%
Equal in Saturated Fat - 1.318
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Roast beef
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +296.3%
Equal in Saturated Fat - 1.318

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 Roast beef
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
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 Roast beef Opinion
Net carbs 0.51g 0.64g Roast beef
Protein 33.44g 18.62g Chicken breast
Fats 4.71g 3.69g Chicken breast
Carbs 0.51g 0.64g Roast beef
Calories 187kcal 115kcal Chicken breast
Sugar 0g 0.29g Chicken breast
Calcium 16mg 5mg Chicken breast
Iron 1.14mg 2.05mg Roast beef
Magnesium 31mg 20mg Chicken breast
Phosphorus 246mg 242mg Chicken breast
Potassium 276mg 647mg Roast beef
Sodium 79mg 853mg Chicken breast
Zinc 1.08mg 3.2mg Roast beef
Copper 0.054mg 0.086mg Roast beef
Manganese 0.021mg 0.015mg Chicken breast
Selenium 26.2µg 14.7µg Chicken breast
Vitamin A 23IU 11IU Chicken breast
Vitamin A RAE 7µg 3µg Chicken breast
Vitamin E 0.42mg 0.49mg Roast beef
Vitamin D 5IU 1IU Chicken breast
Vitamin D 0.1µg 0µg Chicken breast
Vitamin B1 0.079mg 0.043mg Chicken breast
Vitamin B2 0.125mg 0.213mg Roast beef
Vitamin B3 14.782mg 5.581mg Chicken breast
Vitamin B5 1.04mg 0.566mg Chicken breast
Vitamin B6 0.64mg 0.46mg Chicken breast
Folate 4µg 5µg Roast beef
Vitamin B12 0.37µg 2.04µg Roast beef
Vitamin K 2.4µg 1.6µg Chicken breast
Tryptophan 0.39mg Chicken breast
Threonine 1.412mg Chicken breast
Isoleucine 1.765mg Chicken breast
Leucine 2.509mg Chicken breast
Lysine 2.836mg Chicken breast
Methionine 0.925mg Chicken breast
Phenylalanine 1.328mg Chicken breast
Valine 1.659mg Chicken breast
Histidine 1.037mg Chicken breast
Cholesterol 91mg 51mg Roast beef
Trans Fat 0.148g Chicken breast
Saturated Fat 1.29g 1.318g Chicken breast
Omega-3 - DHA 0.03g 0.001g Chicken breast
Omega-3 - EPA 0.01g 0.007g Chicken breast
Omega-3 - DPA 0.02g 0.012g Chicken breast
Monounsaturated Fat 1.72g 1.521g Chicken breast
Polyunsaturated fat 1.07g 0.27g Chicken breast
Omega-6 - Eicosadienoic acid 0.002g Roast beef
Omega-6 - Linoleic acid 0.14g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Roast 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
48%
Roast beef
Minerals Daily Need Coverage Score
40%
Chicken breast
56%
Roast beef

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 40mg)
Which food is lower in Sugar?
Chicken breast
Chicken breast is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Chicken breast
Chicken breast contains less Sodium (difference - 774mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 0.028g)
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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.