Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Roast beef
  5. Compare
  6. Roast beef vs. Chicken breast

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

Compare

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

  • Roast beef is richer in Vitamin B12, Zinc, Iron, and Potassium, yet Chicken breast is richer in Vitamin B3, Selenium, Vitamin B6, and Vitamin B5.
  • Roast beef's daily need coverage for Vitamin B12 is 70% higher.
  • Roast beef has 11 times more Sodium than Chicken breast. Roast beef has 853mg of Sodium, while Chicken breast has 79mg.

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

Infographic

Roast beef vs Chicken breast 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.
Roast beef
Roast beef
4
:
6
Chicken breast
Chicken breast
Contains more Iron +79.8%
Contains more Potassium +134.4%
Contains more Zinc +196.3%
Contains more Copper +59.3%
Contains more Calcium +220%
Contains more Magnesium +55%
Contains less Sodium -90.7%
Contains more Manganese +40%
Contains more Selenium +78.2%
Equal in Phosphorus - 246
Roast beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Iron +79.8%
Contains more Potassium +134.4%
Contains more Zinc +196.3%
Contains more Copper +59.3%
Contains more Calcium +220%
Contains more Magnesium +55%
Contains less Sodium -90.7%
Contains more Manganese +40%
Contains more Selenium +78.2%
Equal in Phosphorus - 246

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.
Roast beef
Roast beef
4
:
7
Chicken breast
Chicken breast
Contains more Vitamin E +16.7%
Contains more Vitamin B2 +70.4%
Contains more Folate +25%
Contains more Vitamin B12 +451.4%
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%
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%
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%
Contains more Vitamin E +16.7%
Contains more Vitamin B2 +70.4%
Contains more Folate +25%
Contains more Vitamin B12 +451.4%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roast beef
Roast beef
3
:
2
Chicken breast
Chicken breast
Contains more Carbs +25.5%
Contains more Water +22.4%
Contains more Other +194.7%
Contains more Protein +79.6%
Contains more Fats +27.6%
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
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
Contains more Carbs +25.5%
Contains more Water +22.4%
Contains more Other +194.7%
Contains more Protein +79.6%
Contains more Fats +27.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roast beef Chicken breast
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 Roast beef Chicken breast Opinion
Net carbs 0.64g 0.51g Roast beef
Protein 18.62g 33.44g Chicken breast
Fats 3.69g 4.71g Chicken breast
Carbs 0.64g 0.51g Roast beef
Calories 115kcal 187kcal Chicken breast
Sugar 0.29g 0g Chicken breast
Calcium 5mg 16mg Chicken breast
Iron 2.05mg 1.14mg Roast beef
Magnesium 20mg 31mg Chicken breast
Phosphorus 242mg 246mg Chicken breast
Potassium 647mg 276mg Roast beef
Sodium 853mg 79mg Chicken breast
Zinc 3.2mg 1.08mg Roast beef
Copper 0.086mg 0.054mg Roast beef
Manganese 0.015mg 0.021mg Chicken breast
Selenium 14.7µg 26.2µg Chicken breast
Vitamin A 11IU 23IU Chicken breast
Vitamin A RAE 3µg 7µg Chicken breast
Vitamin E 0.49mg 0.42mg Roast beef
Vitamin D 1IU 5IU Chicken breast
Vitamin D 0µg 0.1µg Chicken breast
Vitamin B1 0.043mg 0.079mg Chicken breast
Vitamin B2 0.213mg 0.125mg Roast beef
Vitamin B3 5.581mg 14.782mg Chicken breast
Vitamin B5 0.566mg 1.04mg Chicken breast
Vitamin B6 0.46mg 0.64mg Chicken breast
Folate 5µg 4µg Roast beef
Vitamin B12 2.04µg 0.37µg Roast beef
Vitamin K 1.6µg 2.4µg 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 51mg 91mg Roast beef
Trans Fat 0.148g Chicken breast
Saturated Fat 1.318g 1.29g Chicken breast
Omega-3 - DHA 0.001g 0.03g Chicken breast
Omega-3 - EPA 0.007g 0.01g Chicken breast
Omega-3 - DPA 0.012g 0.02g Chicken breast
Monounsaturated Fat 1.521g 1.72g Chicken breast
Polyunsaturated fat 0.27g 1.07g 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
Roast beef Chicken breast
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Roast beef
Roast beef vs Knackwurst
Knackwurst
Roast beef
Roast beef vs Brotwurst
Brotwurst
Roast beef
Roast beef vs Luncheon meat
Luncheon meat
Chicken breast
Chicken breast vs Chicken thigh raw
Chicken thigh raw
Chicken breast
Chicken breast vs Chicken wing
Chicken wing
Chicken breast
Chicken breast vs Turkey breast
Turkey breast

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
48%
Roast beef
50%
Chicken breast
Minerals Daily Need Coverage Score
56%
Roast beef
40%
Chicken breast

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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.