Chicken meat vs. Veal — Health Impact and Nutrition Comparison

by Victoria Mazmanyan | Last updated on July 25, 2023

Medically reviewed by Jack Yacoubian

Summary

Chicken with skin is higher in calories and fats. However, it is richer in protein, selenium, iron, vitamins A, E, and K. In comparison, veal is 4 times richer in vitamin B12 and 2 times richer in zinc. It is also richer in B complex vitamins and most minerals.

Table of contents

Introduction

Classification

Taste and Use

Nutrition

Macronutrients and Calories

Calories
Protein
Fats
Carbohydrates

Vitamins

Minerals

Health Impact

Anemia

Weightloss

References

Introduction

In recent years, the question of red meat vs. white meat has become more prevalent. Since veal is red meat and chicken is white meat will compare veal vs. chicken meat according to their nutritional differences and health impacts.

Classification

Veal is the meat of young and domesticated cows and bulls, also known as calves. Veal is classified as red meat, which gets its dark coloring from a high content of iron-containing protein called myoglobin.

On the other hand, chicken is classified as poultry and white meat as it is lower in myoglobin. Chicken legs and wings are darker in color compared to chicken breasts; however, they are still classified as white meat. The dark color of the wings and thighs come from their slightly higher myoglobin content compared to chicken breast.

Taste and Use

Chicken and veal both have mild flavors, which are usually enhanced with the help of seasonings, such as salt, black pepper, basil, rosemary, cayenne pepper, garlic powder, etc.

One main difference is the texture. Veal is the meat of a younger animal and is usually more tender. This means that it tends to cook faster than chicken. Veal also tends to be more delicate, so it can be more prone to drying out if overcooked.

When making a chicken roast or cooking veal cutlets, it can be incredibly helpful to use a meat thermometer to ensure it is cooked to the proper internal temperature. The recommended internal temperature by the USDA for chicken is 165°F (74°C), while it is 145°F (63°C) for veal. These temperatures ensure the proper cooking process and both meat and the death of pathogenic microbes to prevent foodborne infections and intoxication.

You can also read about veal vs. lamb in this article.

Nutrition

The nutritional information below is presented for ground, broiled veal, and roasted chicken broilers or fryers with meat and skin.

Chicken and veal are both lean meats and good sources of animal protein, but there are differences in their nutritional contents.

Macronutrients and Calories

The average serving size of chicken per person is double that of veal. Chicken’s average serving size is one cup of chopped or diced meat, equal to 140g. The mean serving size of veal is 3 ounces (oz) or 85g.

Below, we will compare equal 100g servings of both foods to get a fair idea of their nutritional differences.

Calories

Roasted chicken with skin is also considerably higher in calories than veal. A 100g serving of chicken with skin provides 239 calories, while the same serving size of veal contains 172 kcal.

However, it has to be mentioned that roasted chicken without skin contains considerably fewer calories - only 167 per 100g serving (1).

Protein

Chicken meat with skin is a better source of protein compared to veal. A 100g of chicken meat provides 65% of the daily needed value of protein, while the same serving of veal provides 58%.

Chicken contains 27g of protein, and in comparison, veal contains 24g of protein.

Chicken and veal contain high amounts of all essential amino acids. Chicken meat is richer in all of them except for histidine and valine.

Fats

Chicken with skin is also considerably higher in fats than veal. Per 100g serving, chicken with skin provides 6g more fats compared to veal.

However, most of the fat is stored in the chicken skin. Roasted chicken without skin contains slightly fewer fats than veal.

The fat composition of chicken can be considered more beneficial, as it contains more polyunsaturated and monounsaturated fats but nearly the same amount of saturated fats.

Chicken and veal are both high-cholesterol foods.

However, chicken meat with skin contains less cholesterol. Chicken contains 88mg of cholesterol, while veal has 103mg of cholesterol per 100g serving.

Carbohydrates

Their carbohydrate amount is negligible.

Vitamins

Veal is a better source of most B-group vitamins, including vitamins B2, B5, and B12.

Veal is over 4 times richer in vitamin B12.

Chicken, on the other hand, contains vitamin A, which veal lacks entirely. Chicken is also richer in fat-soluble vitamin E and vitamin K.

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 meat

Veal

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+80%
Contains more Vitamin KVitamin K	+100%

Contains more Vitamin B1Vitamin B1	+11.1%
Contains more Vitamin B2Vitamin B2	+60.7%
Contains more Vitamin B5Vitamin B5	+12.6%
Contains more Vitamin B12Vitamin B12	+323.3%
Contains more FolateFolate	+120%
Contains more CholineCholine	+44.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~8.03mg

~equal in Vitamin B6 ~0.39mg

Minerals

Veal is the winner in this category, being a better source of zinc, copper, potassium, phosphorus, and calcium.

More accurately, veal is 2 times richer in zinc.

Surprisingly, despite being white meat, chicken is richer in iron. It is also richer in selenium.

Without additionally added salt, the two contain similar amounts of sodium.

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 meat

Veal

Contains more IronIron	+27.3%
Contains more SeleniumSelenium	+74.5%

Contains more CalciumCalcium	+13.3%
Contains more PotassiumPotassium	+51.1%
Contains more CopperCopper	+56.1%
Contains more ZincZinc	+99.5%
Contains more PhosphorusPhosphorus	+19.2%
Contains more ManganeseManganese	+75%

~equal in Magnesium ~24mg

~equal in Sodium ~83mg

Health Impact

Overall, red meat, including veal, has been researched to have various adverse effects on health, increasing the risk of heart disease, diabetes, cancer, and even premature death (2).

It can be said that unprocessed chicken meat is associated with a lower risk of adverse effects on health compared to veal.

You can find more detailed information about the health impact of red meat on our page.

Cardiovascular Health

Unlike poultry, an increased intake of red meat has been researched to lead to a higher risk of cardiovascular disease (3).

Studies have also found that poultry intake has neutral, while red meat intake has adverse outcomes on cardiovascular effects related to obesity, weight gain, and stroke risk (4).

Research suggests that poultry, such as chicken, is a healthier alternative to red meat, such as veal when it comes to cardiovascular health (5).

It is important to mention that the consumption of red meat in moderation has its benefits aswell. Processed red meat can pose a risk to overall health aswell, but the amount also has to be taken into consideration.

Diabetes

Chicken and veal both have a glycemic index of 0, as they do not contain carbohydrates. However, once again, red meat has been researched to increase the risk of developing diabetes and metabolic syndrome (6, 7).

The risk of developing diabetes can also depend on how you cook the meat. Frequently cooking meats at high temperatures, such as grilling or barbecuing, increases the risk of type 2 diabetes compared to cooking meats at moderate temperatures, such as stir-frying, sautéing, boiling, or steaming (8).

Cancer

There is strong scientific evidence that high consumption of red meat leads to an increased risk of colorectal cancer. The most specific increase of risk is with processed meats and nitrogen containing compounds added to it(9).

Red meat, such as veal, can also increase the risk of nasopharyngeal, lung, and pancreatic cancers (9).

According to the WHO and IARC, processed red meat is considered a class I carcinogen, and unprocessed red meat is considered a class 2A carcinogen (11)(12). However, IARC does not take into consideration the dosage of consumption, which is an important variable in this.

Poultry intake has potential positive associations with the risk of prostate cancer and non-Hodgkin lymphoma (10).

Anemia

Chicken and veal meats are rich sources of iron. In this comparison, chicken is a richer source. This, in turn, reduces the risks of iron deficiency anemia (13).

Weightloss

Veal and chicken increase satiety when associated with meals and are important to consume with meals so that you increase satiety and are great foods for weight management (14).

References

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: July 25, 2023

Medically reviewed by Jack Yacoubian

Infographic

Infographic link

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.3µg	1.27µg	40%
Selenium	23.9µg	13.7µg	19%
Zinc	1.94mg	3.87mg	18%
Polyunsaturated fat	2.97g	0.55g	16%
Fats	13.6g	7.56g	9%
Vitamin B2	0.168mg	0.27mg	8%
Monounsaturated fat	5.34g	2.84g	6%
Protein	27.3g	24.38g	6%
Cholesterol	88mg	103mg	5%
Choline	65.9mg	95mg	5%
Phosphorus	182mg	217mg	5%
Vitamin A	48µg	0µg	5%
Copper	0.066mg	0.103mg	4%
Calories	239kcal	172kcal	3%
Saturated fat	3.79g	3.04g	3%
Vitamin B3	8.487mg	8.03mg	3%
Vitamin B5	1.03mg	1.16mg	3%
Potassium	223mg	337mg	3%
Iron	1.26mg	0.99mg	3%
Folate	5µg	11µg	2%
Vitamin B1	0.063mg	0.07mg	1%
Manganese	0.02mg	0.035mg	1%
Vitamin E	0.27mg	0.15mg	1%
Vitamin B6	0.4mg	0.39mg	1%
Vitamin K	2.4µg	1.2µg	1%
Vitamin D	2IU	0IU	0%
Magnesium	23mg	24mg	0%
Calcium	15mg	17mg	0%
Sodium	82mg	83mg	0%
Tryptophan	0.305mg	0.247mg	0%
Threonine	1.128mg	1.065mg	0%
Isoleucine	1.362mg	1.201mg	0%
Leucine	1.986mg	1.94mg	0%
Lysine	2.223mg	2.009mg	0%
Methionine	0.726mg	0.569mg	0%
Phenylalanine	1.061mg	0.984mg	0%
Valine	1.325mg	1.347mg	0%
Histidine	0.802mg	0.885mg	0%
Omega-3 - EPA	0.01g	0g	N/A
Omega-3 - DHA	0.04g	0g	N/A
Omega-3 - DPA	0.02g	0g	N/A