Chicken Breast vs. Beets
Nutrition comparison of Cooked Chicken Breast 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 breast
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and beets:
- Both beets and chicken breast are high in potassium.
- Beet is a great source of dietary fiber.
- Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, beet contains more folate.
- Chicken breast is an excellent source of protein.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and beet has 74% less calories than chicken breast - beet has 43 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to beets per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Beets | |
|---|---|---|
| Protein | 79% | 14% |
| Carbohydrates | ~ | 83% |
| Fat | 21% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Beet is a great source of dietary fiber and it has more dietary fiber than chicken breast - beet has 2.8g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than beet - beet has 6.8g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 18 times more protein than beet - beet has 1.6g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Beets and chicken breast contain similar amounts of saturated fat - beet has 0.03g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Beet has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and beet does not contain significant amounts.
Vitamins
Vitamin C
Beet has more Vitamin C than chicken breast - beet has 4.9mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Beets and chicken breast contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than beet - chicken breast has 5iu of Vitamin D per 100 grams and beet does not contain significant amounts.
Vitamin E
Beets and chicken breast contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Beets and chicken breast contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, beet contains more folate. Both chicken breast and beets contain significant amounts of thiamin.
| Chicken Breast | Beets | |
|---|---|---|
| Thiamin | 0.07 MG | 0.031 MG |
| Riboflavin | 0.114 MG | 0.04 MG |
| Niacin | 13.712 MG | 0.334 MG |
| Pantothenic acid | 0.965 MG | 0.155 MG |
| Vitamin B6 | 0.6 MG | 0.067 MG |
| Folate | 4 UG | 109 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Beets and chicken breast contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Beets and chicken breast contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both beets and chicken breast are high in potassium. Beet has 27% more potassium than chicken breast - beet has 325mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than beet per 100 grams.
| Chicken Breast | Beets | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.005 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than beet per 100 grams.
| Chicken Breast | Beets | |
|---|---|---|
| linoleic acid | 0.59 G | 0.055 G |
| other omega 6 | 0.06 G | ~ |
| Total | 0.65 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.
Note: The specific food items compared are: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Beets (Beets, raw) .
Cooked Chicken Breast 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 breast contain more calories in 100 grams?Chicken breast is high in calories and beet has 70% less calories than chicken breast - beet has 43 calories in 100g and chicken breast has 165 calories.
Is beets or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 18 times more protein than beet - beet has 1.6g of protein per 100 grams and chicken breast has 31g of protein.
Does beets or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and chicken breast has no carbs..
Does beets or chicken breast contain more potassium?
Both beets and chicken breast are high in potassium. Beet has 30% more potassium than chicken breast - beet has 325mg of potassium in 100 grams and chicken breast has 256mg of potassium.