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Ground chicken vs. Ground beef — Health Impact and Nutrition Comparison

Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on June 12, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel

Table of contents

  1. Introduction
    1. Classification
      1. Taste and Use
      2. Nutrition
        1. Macronutrients and Calories
          1. Calories
          2.  Protein
          3. Fats
          4. Cholesterol
        2. Vitamins
          1. Minerals
            1.  Acidity
            2. Weight Loss & Diets
              1. Health Impact
                1. Potential health risks 
                  1. Sources
                  Ground chicken
                  vs
                  Ground beef

                  Summary

                  Ground beef and ground chicken contain B vitamins, including vitamin B6, vitamin B5, and vitamin B2. Several vitamins and minerals, including vitamin B3, potassium, and manganese, are abundant in ground chicken. Compared to ground beef, it includes more of these nutrients. Furthermore, the amount of saturated fat in ground chicken is reduced. Contrarily, ground beef is higher in iron, zinc, and vitamin B12 than ground chicken. Compared to ground chicken, it provides 83% more of the recommended daily intake of vitamin B12. The potassium content of ground beef is lower than that of ground chicken.

                  Table of contents

                  1. Introduction
                    1. Classification
                      1. Taste and Use
                      2. Nutrition
                        1. Macronutrients and Calories
                          1. Calories
                          2.  Protein
                          3. Fats
                          4. Cholesterol
                        2. Vitamins
                          1. Minerals
                            1.  Acidity
                            2. Weight Loss & Diets
                              1. Health Impact
                                1. Potential health risks 
                                  1. Sources

                                  Introduction

                                  Ground beef and chicken have different tastes, textures, and nutritional profiles, yet they are two of the most popular varieties of ground meat. Burgers, meatballs, meatloaf, tacos, and more foods may all be made using these adaptable components.

                                  Classification

                                  Myoglobin, which gives red meat its crimson hue, is in higher concentrations in red meats like beef. White meat, such as chicken, is lighter in color because it contains less myoglobin.

                                  Ground beef and chicken are not processed meats. Meat that has been salted, cured, fermented, smoked, or subjected to other treatments to increase flavor or improve preservation is processed meat.

                                  Taste and Use

                                  As the name suggests, ground chicken is made by grinding chicken meat, which can include a combination of white and dark meat. It is known for being leaner than ground beef and is often chosen by individuals looking for a lower-fat protein option. Ground chicken offers a mild and slightly sweet flavor, making it a versatile choice for various recipes. Ground beef, on the other hand, is made by grinding beef, typically from cattle. It is known for its robust and savory flavor, which many people find appealing in hamburgers and meat sauces. Ground beef contains a higher fat content than ground chicken, contributing to its rich taste and juiciness. 

                                  Nutrition

                                  Macronutrients and Calories

                                  Ground beef contains 40.8% more fat and 171.6% more other components than ground chicken. On the other hand, ground chicken has 11.2% more water content. However, both ground chicken and ground beef provide a similar amount of protein.

                                  Macronutrient Comparison

                                  Macronutrient breakdown side-by-side comparison
                                  23% 11% 65%
                                  Protein: 23.28 g
                                  Fats: 10.92 g
                                  Carbs: 0 g
                                  Water: 64.92 g
                                  Other: 0.88 g
                                  24% 15% 58% 2%
                                  Protein: 23.87 g
                                  Fats: 15.37 g
                                  Carbs: 0 g
                                  Water: 58.37 g
                                  Other: 2.39 g
                                  Contains more WaterWater +11.2%
                                  Contains more FatsFats +40.8%
                                  Contains more OtherOther +171.6%
                                  ~equal in Protein ~23.87g
                                  ~equal in Carbs ~0g

                                  Calories

                                  A serving of ground chicken contains approximately 189 calories, while a serving of ground beef contains approximately 241 calories.

                                   Protein

                                  The difference is relatively tiny; ground chicken gives roughly 23.28 grams of protein per serving, whereas ground beef supplies around 23.87 grams per dish.

                                  Fats

                                  While ground beef has 6.073 grams of saturated fat, ground chicken has 3.11 grams. This shows that compared to ground beef, ground chicken has 48.8% less saturated fat. However, ground beef has a 50.1% greater quantity of monounsaturated fat than ground chicken, with 7.322 grams as opposed to 4.879 grams. Compared to ground beef, which has 0.408 grams of polyunsaturated fat, ground chicken has 2.08 grams or a 409.8% larger quantity.

                                  Fat Type Comparison

                                  Fat type breakdown side-by-side comparison
                                  31% 48% 21%
                                  Saturated fat: Sat. Fat 3.11 g
                                  Monounsaturated fat: Mono. Fat 4.879 g
                                  Polyunsaturated fat: Poly. Fat 2.08 g
                                  44% 53% 3%
                                  Saturated fat: Sat. Fat 6.073 g
                                  Monounsaturated fat: Mono. Fat 7.322 g
                                  Polyunsaturated fat: Poly. Fat 0.408 g
                                  Contains less Sat. FatSaturated fat -48.8%
                                  Contains more Poly. FatPolyunsaturated fat +409.8%
                                  Contains more Mono. FatMonounsaturated fat +50.1%

                                  Cholesterol

                                  While ground beef has around 88 mg of cholesterol per serving, ground chicken has about 107 milligrams. 

                                  Vitamins

                                  Ground beef contains a higher amount of vitamin A and 2.25 times less vitamin E than ground chicken. 

                                  In addition, ground beef offers significantly more folate and vitamin B12. Ground chicken contains noticeably higher amounts of vitamin B1 and vitamin B3. However, neither ground chicken nor ground beef contains significant amounts of vitamin D or 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.
                                  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% 7.8% 0% 30% 70% 133% 80% 124% 64% 5.3% 1.5% 32%
                                  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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
                                  Contains more Vitamin EVitamin E +225%
                                  Contains more Vitamin B1Vitamin B1 +137.3%
                                  Contains more Vitamin B2Vitamin B2 +76.6%
                                  Contains more Vitamin B3Vitamin B3 +76.5%
                                  Contains more Vitamin B5Vitamin B5 +159.2%
                                  Contains more Vitamin B6Vitamin B6 +73%
                                  Contains more Vitamin AVitamin A +∞%
                                  Contains more Vitamin B12Vitamin B12 +388.2%
                                  Contains more Vitamin KVitamin K +38.1%
                                  Contains more FolateFolate +250%
                                  Contains more CholineCholine +24.1%
                                  ~equal in Vitamin C ~0mg
                                  ~equal in Vitamin D ~0µg

                                  Minerals

                                  Ground beef contains approximately 3.1 times more calcium, 2.4 times more iron, and 3 times more zinc than ground chicken. 

                                  On the other hand, ground chicken contains approximately 2.8 times more potassium and 1.8 times more manganese than ground beef. Nearly equal amounts of copper, selenium, magnesium, and phosphorus may be found in ground chicken and beef. The sodium content is similar between the two.

                                   

                                  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.
                                  Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.4% 60% 35% 21% 52% 100% 9.8% 2.1% 78%
                                  Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
                                  Contains more MagnesiumMagnesium +64.7%
                                  Contains more PotassiumPotassium +180.9%
                                  Contains more PhosphorusPhosphorus +41%
                                  Contains more ManganeseManganese +77.8%
                                  Contains more CalciumCalcium +312.5%
                                  Contains more IronIron +144.1%
                                  Contains more CopperCopper +27.4%
                                  Contains more ZincZinc +204.2%
                                  Contains more SeleniumSelenium +33.6%
                                  ~equal in Sodium ~73mg

                                   Acidity

                                  Based on the potential renal acid load (PRAL) values, ground chicken is considered acidic, with an acidity score of 5. On the other hand, ground beef is also acidic but has a higher acidity score of 11.9. 

                                  Weight Loss & Diets

                                  • Ground beef and chicken both have a moderate amount of fat and a high amount of protein, making them acceptable for a ketogenic diet. 
                                  • Since ground chicken has less saturated fat than ground beef, it may be an excellent option for those following the DASH diet. 
                                  •  The Paleo diet allows for consuming ground beef and chicken since they are regarded as natural, unprocessed protein sources.
                                  • Because ground chicken often has less fat than ground beef, it is a good option for low-fat and low-calorie diets.
                                  • Ground beef and chicken are suitable for low-carb diets because of their low carbohydrate content.

                                  Health Impact

                                  Compared to chicken meat, the link between eating ground beef and good health is more complicated.

                                  Cardiovascular Health

                                  According to significant research, selecting poultry—such as chicken —instead of red or processed meat can reduce cardiovascular risk (1).  

                                  High consumption of red meat, mainly processed red meat, has been linked in certain studies to an increased risk of cardiovascular illnesses (2).

                                  Diabetes

                                  There are observable variations in the effects of red meat, particularly ground beef and chicken, on the risk of type 2 diabetes. Due to their low glycemic and insulin index values, ground chicken has little impact on blood sugar levels and insulin sensitivity. A diet high in vegetables and poultry meat is linked to a lower incidence of obesity, type 2 diabetes, and cardiovascular disease (3).

                                  Conversely, research indicates that consuming large amounts of red meat, including processed and unprocessed forms like ground beef, may be associated with a higher risk of type 2 diabetes. Red meat is higher in saturated fat, heme iron, and possibly hazardous chemicals created during high-temperature cooking techniques. These elements have been linked to insulin resistance, poor glucose metabolism, and inflammation, all of which play a role in the progression of type 2 diabetes (4). 

                                  Cancer 

                                  According to research, overeating red and processed meat, especially ground beef, increases your chance of developing various illnesses, especially colon cancer (5). In contrast, white meat, such as chicken, can help lower cancer risk (6).

                                  Potential health risks 

                                  A danger of bacterial contamination, such as Salmonella or E. coli, exists in both ground chicken and ground beef. Ground beef must be handled and prepared correctly to lower the danger of foodborne infections. To guarantee food safety, ground beef must be cooked to the proper internal temperature (7). 

                                  Sources

                                  1. https://pubmed.ncbi.nlm.nih.gov/34542332/
                                  2. https://www.tandfonline.com/doi/abs/10.1080/10408398.2016.1158148
                                  3.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/
                                  4. https://academic.oup.com/ajcn/article/94/4/1088/4598110
                                  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4698595/
                                  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/
                                  7. https://www.sciencedirect.com/science/article/abs/pii/S0890850803000562
                                  Article author photo Erna Harutyunyan
                                  Education: General Medicine at YSMU
                                  Last updated: June 12, 2023
                                  Medically reviewed by Igor Bussel

                                  Infographic

                                  Ground chicken vs Ground beef infographic
                                  Infographic link

                                  All nutrients comparison - raw data values

                                  Nutrient Ground chicken Ground beef DV% diff.
                                  Vitamin B12 0.51µg 2.49µg 83%
                                  Zinc 1.92mg 5.84mg 36%
                                  Vitamin B3 7.107mg 4.026mg 19%
                                  Vitamin B6 0.538mg 0.311mg 17%
                                  Iron 0.93mg 2.27mg 17%
                                  Vitamin B5 1.327mg 0.512mg 16%
                                  Potassium 677mg 241mg 13%
                                  Saturated fat 3.11g 6.073g 13%
                                  Polyunsaturated fat 2.08g 0.408g 11%
                                  Vitamin B2 0.302mg 0.171mg 10%
                                  Phosphorus 234mg 166mg 10%
                                  Selenium 14.3µg 19.1µg 9%
                                  Fats 10.92g 15.37g 7%
                                  Monounsaturated fat 4.879g 7.322g 6%
                                  Vitamin B1 0.121mg 0.051mg 6%
                                  Cholesterol 107mg 88mg 6%
                                  Choline 59mg 73.2mg 3%
                                  Calcium 8mg 33mg 3%
                                  Magnesium 28mg 17mg 3%
                                  Calories 189kcal 241kcal 3%
                                  Copper 0.062mg 0.079mg 2%
                                  Vitamin E 0.39mg 0.12mg 2%
                                  Folate 2µg 7µg 1%
                                  Vitamin K 2.1µg 2.9µg 1%
                                  Protein 23.28g 23.87g 1%
                                  Vitamin D 2IU 0%
                                  Sodium 75mg 73mg 0%
                                  Vitamin A 0µg 3µg 0%
                                  Manganese 0.016mg 0.009mg 0%
                                  Trans fat 0.087g 1.173g N/A
                                  Tryptophan 0.196mg 0.121mg 0%
                                  Threonine 0.97mg 0.923mg 0%
                                  Isoleucine 1.06mg 1.055mg 0%
                                  Leucine 1.816mg 1.861mg 0%
                                  Lysine 2.014mg 1.976mg 0%
                                  Methionine 0.596mg 0.614mg 0%
                                  Phenylalanine 0.912mg 0.931mg 0%
                                  Valine 1.102mg 1.172mg 0%
                                  Histidine 0.706mg 0.775mg 0%
                                  Omega-3 - EPA 0.008g 0g N/A
                                  Omega-3 - DHA 0.031g 0g N/A
                                  Omega-3 - ALA 0.081g N/A
                                  Omega-3 - DPA 0.016g 0g N/A
                                  Omega-6 - Gamma-linoleic acid 0.02g 0.008g N/A
                                  Omega-6 - Eicosadienoic acid 0.015g N/A
                                  Omega-6 - Linoleic acid 1.787g N/A

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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. Ground chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171117/nutrients
                                  2. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.