Beef vs Chicken Nutrition & Health Comparison — Protein, Cholesterol, & More

Vitamins

Chicken meat is richer in most vitamins: vitamin E, vitamin K, vitamin B1, vitamins B3 and B5, and especially vitamin A. The two essential vitamins that beef has more of are vitamin B12 and folate.

The two types of meat are approximately equal in vitamin D, vitamin B2, and vitamin B5 and do not contain vitamin C.

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 broiled

3

100 g 300 g 3 oz - 85g

Chicken meat

6

100 g 300 g 3 oz - 85g1 cup, chopped or diced - 140g0.5 chicken, bone removed - 299g

Contains more Vitamin B12Vitamin B12	+780%
Contains more FolateFolate	+80%
Contains more CholineCholine	+25%

Contains more Vitamin AVitamin A	+1500%
Contains more Vitamin EVitamin E	+125%
Contains more Vitamin B1Vitamin B1	+37%
Contains more Vitamin B3Vitamin B3	+57.8%
Contains more Vitamin B5Vitamin B5	+56.5%
Contains more Vitamin KVitamin K	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.168mg

~equal in Vitamin B6 ~0.4mg

Minerals

Beef easily wins in this category, containing a considerably higher amount of iron and zinc and is richer in calcium, potassium, and copper. Beef also contains less sodium.

The two are roughly equal in the amounts of magnesium and phosphorus.

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 broiled

6

100 g 300 g 3 oz - 85g

Chicken meat

2

100 g 300 g 3 oz - 85g1 cup, chopped or diced - 140g0.5 chicken, bone removed - 299g

Contains more CalciumCalcium	+20%
Contains more PotassiumPotassium	+42.6%
Contains more IronIron	+106.3%
Contains more CopperCopper	+28.8%
Contains more ZincZinc	+225.3%
Contains less SodiumSodium	-12.2%

Contains more ManganeseManganese	+66.7%
Contains more SeleniumSelenium	+11.2%

~equal in Magnesium ~23mg

~equal in Phosphorus ~182mg

Cardiovascular Health

The American Heart Association recommends eating poultry, such as chicken, instead of red meats, such as beef, pork, and lamb. As red meats contain more saturated fatty acids and trans fats, they can raise your blood cholesterol and worsen underlying cardiovascular conditions (3).

However, saturated fatty acids are not the only compounds within red meats that influence the cardiovascular state. Daily consumption of red meat has been shown to triple blood levels of a chemical called trimethylamine-N-oxide (TMAO), produced in the stomach and linked to an increased risk of heart disease. Other products added to processed red meats, such as sodium, nitrates, and their byproducts, may also contribute to their adverse health effects. And lastly, researchers identified that heme iron, abundant in red meat, is easily absorbed into the bloodstream and may be another risk factor for cardiovascular health (4).

Lean cuts of beef and non-processed meat are advised to consumers trying to lead a healthier lifestyle.

Latest studies suggest that a higher intake of processed meat, unprocessed red meat, and poultry is significantly associated with a small increased risk of incident cardiovascular diseases. Higher consumption of processed meat, unprocessed red meat, but not poultry was associated with an increased risk of all-cause mortality (5). This means that chicken while being healthier for cardiovascular conditions than beef, is not devoid of its risks to cardiovascular health.

Diabetes

Both red meat and poultry are associated with an increased risk of developing diabetes. Some studies suggest that people with high red meat and poultry intake are twice as likely to develop diabetes compared to those who do not consume meat (6). Red meat and processed meat stand out as contributors to the risk.

This increase in risk is most likely associated with the heme iron content, which is higher in red meat when compared to poultry. However, after adjusting for heme-iron content in the diet, the red meat and diabetes association was still present, suggesting that other chemicals within red meat may also be responsible for the diabetes risk increase. Contrastingly, the association between poultry consumption and diabetes mellitus was lost after the adjustment, suggesting that only the heme iron content in poultry is accountable for the increased risk (7).

The risk of diabetes mellitus type 2 also increases depending on the preparation method of the meat. Recent studies suggest that frequent use of high-heat cooking methods, such as broiling, barbecuing, or grilling and roasting, to prepare beef and chicken increases the risk of type 2 diabetes. The exact mechanisms are unclear; however, some chemicals formed during high-heat cooking, such as polycyclic aromatic hydrocarbons, heterocyclic aromatic amines, and nitrosamines, may be responsible for the effect (8).

Substituting red meat and poultry with fish and shellfish has been studied to be a healthier choice for people at risk of developing type 2 diabetes (7). Cooking beef and chicken at lower temperatures or high temperatures for only a short time may decrease the risk.

Cancer

Numerous studies have shown the increased risk of cancer due to the consumption of red and processed meats. Consumption of red meat, such as beef, increases the risk of nasopharynx, pancreas, and lung cancers, while processed meat additionally increases the risk of esophagus and stomach cancers. Of course, the preparation method also plays a role here. High-heat cooking methods, such as barbecuing, broiling, or grilling, increase the risk of stomach cancer (9). Some studies also find an association between red meat intake and breast cancer (10).

In contrast, poultry may decrease the risk of cancers, such as colorectal, esophageal, and lung cancers. However, one study found an association between eating chicken with the skin and prostate cancer, potentially due to the compound formations from the high heat cooking (11). Other studies have also found eating poultry increases the risk of non-Hodgkin lymphomas (10).

Allergies

While meat allergies are rare, they occur especially red meat allergies. Hence, it is essential to be informed about them. 

Meat allergies can develop at any point in life. A bite from the Lone Star tick can cause developing meat allergies related to the compound alpha-gel.

If you are allergic to one type of meat, the risk of being allergic to other types increases. Studies have also found that for children with milk allergies, the risk of having a meat allergy is higher (12).

Symptoms are similar to most food allergies, causing an oral allergy syndrome, including itching, swelling, and redness of the mouth area, as well as nausea, vomiting, stomachaches, diarrhea, and other symptoms.