Chicken vs. Beets
Nutrition comparison of Cooked Chicken and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and beets:
- Both beets and chicken are high in potassium.
- Beet has 114.1 times less saturated fat than chicken.
- Beet has signficantly less cholesterol than chicken.
- Beet is a great source of dietary fiber.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, beet contains more folate.
- Chicken is an excellent source of protein.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and beet has 77% less calories than chicken - beet has 43 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Chicken has a macronutrient ratio of 49:0:52 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Beets | |
|---|---|---|
| Protein | 49% | 14% |
| Carbohydrates | ~ | 83% |
| Fat | 52% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than chicken - beet has 2.8g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than beet - beet has 6.8g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 13 times more protein than beet - beet has 1.6g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Beet has 114.1 times less saturated fat than chicken - beet has 0.03g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and beets are low in trans fat - chicken has 0.09g of trans fat per 100 grams and beet does not contain significant amounts.
cholesterol
Beet has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than chicken - beet has 4.9mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Beets and chicken contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Beets and chicken contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Beets and chicken contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, beet contains more folate.
| Chicken | Beets | |
|---|---|---|
| Thiamin | 0.121 MG | 0.031 MG |
| Riboflavin | 0.302 MG | 0.04 MG |
| Niacin | 7.107 MG | 0.334 MG |
| Pantothenic acid | 1.327 MG | 0.155 MG |
| Vitamin B6 | 0.538 MG | 0.067 MG |
| Folate | 2 UG | 109 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Beet has 100% more calcium than chicken - beet has 16mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Beets and chicken contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both beets and chicken are high in potassium. Chicken has 108% more potassium than beet - beet has 325mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than beet per 100 grams.
| Chicken | Beets | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.005 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than beet per 100 grams.
| Chicken | Beets | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.055 G |
| Total | 1.838 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Chicken g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or chicken contain more calories in 100 grams?Chicken is high in calories and beet has 80% less calories than chicken - beet has 43 calories in 100g and chicken has 189 calories.
Is beets or chicken better for protein?
Chicken is a fantastic source of protein and it has 13 times more protein than beet - beet has 1.6g of protein per 100 grams and chicken has 23.3g of protein.
Does beets or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and chicken has no carbs..
Does beets or chicken contain more potassium?
Both beets and chicken are high in potassium. Chicken has 110% more potassium than beet - beet has 325mg of potassium in 100 grams and chicken has 677mg of potassium.