Raw Beef vs. Chicken Breast
Nutrition comparison of Raw Beef and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and chicken breast:
- Both raw beef and chicken breast are high in calories, potassium and protein.
- Chicken breast has more niacin, pantothenic acid and Vitamin B6, however, raw beef contains more Vitamin B12.
- Chicken breast has signficantly less trans fat than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and chicken breast are high in calories. Raw beef has 101% more calories than chicken breast - raw beef has 332 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Chicken Breast | |
|---|---|---|
| Protein | 18% | 79% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 21% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw beef and chicken breast are high in protein. Chicken breast has 116% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and chicken breast has 91% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Chicken breast has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Raw beef and chicken breast contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin A
Raw beef and chicken breast contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Raw beef and chicken breast contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.
Vitamin E
Raw beef and chicken breast contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Raw beef and chicken breast contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid and Vitamin B6, however, raw beef contains more Vitamin B12. Both raw beef and chicken breast contain significant amounts of thiamin, riboflavin and folate.
| Raw Beef | Chicken Breast | |
|---|---|---|
| Thiamin | 0.044 MG | 0.07 MG |
| Riboflavin | 0.151 MG | 0.114 MG |
| Niacin | 3.382 MG | 13.712 MG |
| Pantothenic acid | 0.395 MG | 0.965 MG |
| Vitamin B6 | 0.278 MG | 0.6 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 2.07 UG | 0.34 UG |
Minerals
calcium
Raw beef has 60% more calcium than chicken breast - raw beef has 24mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Raw beef has 58% more iron than chicken breast - raw beef has 1.6mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both raw beef and chicken breast are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than raw beef per 100 grams.
| Raw Beef | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.084 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both raw beef and chicken breast contain significant amounts of linoleic acid.
| Raw Beef | Chicken Breast | |
|---|---|---|
| other omega 6 | 0.035 G | 0.06 G |
| linoleic acid | 0.577 G | 0.59 G |
| Total | 0.612 G | 0.65 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Raw Beef or Chicken Breast .
Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Raw Beef g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw beef or chicken breast contain more calories in 100 grams?Both raw beef and chicken breast are high in calories. Raw beef has 100% more calories than chicken breast - raw beef has 332 calories in 100g and chicken breast has 165 calories.
Is raw beef or chicken breast better for protein?
Both raw beef and chicken breast are high in protein. Chicken breast has 120% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and chicken breast has 31g of protein.
Does raw beef or chicken breast contain more potassium?
Both raw beef and chicken breast are high in potassium. Raw beef is very similar to raw beef for potassium - raw beef has 218mg of potassium in 100 grams and chicken breast has 256mg of potassium.