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

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. 

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

Ground chicken

1

Protein: 23.28 g

Fats: 10.92 g

Carbs: 0 g

Water: 64.92 g

Other: 0.88 g

Ground beef

3

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

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

Ground chicken

2

Saturated Fat: Sat. Fat 3.11 g

Monounsaturated Fat: Mono. Fat 4.879 g

Polyunsaturated fat: Poly. Fat 2.08 g

Ground beef

1

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%

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.

Ground chicken

6

Ground beef

5

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.

Ground chicken

4

Ground beef

5

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. 

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