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Beef vs. Chicken meat — In-Depth Nutrition Comparison

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What are the main differences between beef and chicken meat?

  • Beef is richer in vitamin B12, iron, vitamin B6, vitamin B2, zinc, and phosphorus, while chicken meat is higher in vitamin B3 and vitamin B5.
  • Beef's daily need coverage for vitamin B12 is 163% higher.
  • Chicken meat has 2 times less iron than beef. Beef has 3.04mg of iron, while chicken meat has 1.26mg.
  • Beef is lower in saturated fat.

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

Infographic

Beef vs Chicken meat 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.
Beef
Beef
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more PotassiumPotassium +57.8%
Contains more IronIron +141.3%
Contains more CopperCopper +47%
Contains more ZincZinc +90.7%
Contains more PhosphorusPhosphorus +42.3%
Contains less SodiumSodium -34.1%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +15.4%
Contains more ManganeseManganese +122.2%
~equal in Selenium ~23.9µg

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
Beef
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.5%
Contains more Vitamin B2Vitamin B2 +138.1%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more Vitamin B12Vitamin B12 +1303.3%
Contains more FolateFolate +40%
Contains more CholineCholine +14.7%
Contains more Vitamin AVitamin A +2300%
Contains more Vitamin B3Vitamin B3 +47.3%
Contains more Vitamin B5Vitamin B5 +114.1%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.27mg

All nutrients comparison - raw data values

Nutrient Beef Chicken meat DV% diff.
Vitamin B12 4.21µg 0.3µg 163%
Iron 3.04mg 1.26mg 22%
Vitamin B6 0.669mg 0.4mg 21%
Vitamin B2 0.4mg 0.168mg 18%
Vitamin B3 5.76mg 8.487mg 17%
Polyunsaturated fat 0.532g 2.97g 16%
Zinc 3.7mg 1.94mg 16%
Fats 6.54g 13.6g 11%
Vitamin B5 0.481mg 1.03mg 11%
Phosphorus 259mg 182mg 11%
Monounsaturated fat 2.734g 5.34g 7%
Vitamin A 2µg 48µg 5%
Saturated fat 2.595g 3.79g 5%
Calories 169kcal 239kcal 4%
Potassium 352mg 223mg 4%
Copper 0.097mg 0.066mg 3%
Selenium 25.4µg 23.9µg 3%
Magnesium 14mg 23mg 2%
Choline 75.6mg 65.9mg 2%
Cholesterol 85mg 88mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin B1 0.074mg 0.063mg 1%
Sodium 54mg 82mg 1%
Protein 27.55g 27.3g 1%
Vitamin K 1.6µg 2.4µg 1%
Folate 7µg 5µg 1%
Vitamin D 3 IU 2 IU 0%
Calcium 13mg 15mg 0%
Vitamin E 0.25mg 0.27mg 0%
Manganese 0.009mg 0.02mg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.305mg 0%
Threonine 1.534mg 1.128mg 0%
Isoleucine 1.52mg 1.362mg 0%
Leucine 2.833mg 1.986mg 0%
Lysine 3.178mg 2.223mg 0%
Methionine 0.871mg 0.726mg 0%
Phenylalanine 1.299mg 1.061mg 0%
Valine 1.603mg 1.325mg 0%
Histidine 1.244mg 0.802mg 0%
Omega-3 - EPA 0.002g 0.01g N/A
Omega-3 - DHA 0.002g 0.04g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0.02g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more OtherOther +-157.1%
Contains more FatsFats +108%
~equal in Protein ~27.3g
~equal in Carbs ~0g
~equal in Water ~59.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -31.5%
Contains more Mono. FatMonounsaturated fat +95.3%
Contains more Poly. FatPolyunsaturated fat +458.3%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.