Beef vs. Raw Chicken
Nutrition comparison of Cooked Beef and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and raw chicken:
- Both beef and raw chicken are high in calories, potassium and protein.
- Beef has more folate and Vitamin B12.
- Beef has signficantly more calcium than raw chicken.
- Beef is a great source of iron.
- For omega-3 fatty acids, raw chicken has more dha than beef.
- Raw chicken has 16.9 times less trans fat than beef.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and raw chicken are high in calories. Beef has 94% more calories than raw chicken - beef has 277 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, beef is lighter in protein, heavier in fat and similar to raw chicken for carbs. Beef has a macronutrient ratio of 38:0:62 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Raw Chicken | |
|---|---|---|
| Protein | 38% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and beef are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and raw chicken are high in protein. Beef has 46% more protein than raw chicken - beef has 25.4g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and raw chicken has 69% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Raw chicken has 16.9 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and raw chicken has 0.07g of trans fat.
cholesterol
Beef and raw chicken contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and raw chicken has 86mg of cholesterol.
Vitamins
Vitamin A
Beef and raw chicken contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin D
Beef and raw chicken contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Beef and raw chicken contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and raw chicken has 0.27mg of Vitamin E.
Vitamin K
Beef and raw chicken contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and raw chicken has 0.8ug of Vitamin K.
The B Vitamins
Beef has more folate and Vitamin B12. Both beef and raw chicken contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Beef | Raw Chicken | |
|---|---|---|
| Thiamin | 0.051 MG | 0.109 MG |
| Riboflavin | 0.176 MG | 0.241 MG |
| Niacin | 4.537 MG | 5.575 MG |
| Pantothenic acid | 0.658 MG | 1.092 MG |
| Vitamin B6 | 0.336 MG | 0.512 MG |
| Folate | 11 UG | 1 UG |
| Vitamin B12 | 2.9 UG | 0.56 UG |
Minerals
calcium
Beef has signficantly more calcium than raw chicken - beef has 35mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Beef is a great source of iron and it has 174% more iron than raw chicken - beef has 2.3mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both beef and raw chicken are high in potassium. Raw chicken has 90% more potassium than beef - beef has 275mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more DHA than beef per 100 grams. Both beef and raw chicken contain significant amounts of alpha linoleic acid (ALA).
| Beef | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.071 G |
| DHA | ~ | 0.023 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.056 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than beef per 100 grams.
| Beef | Raw Chicken | |
|---|---|---|
| other omega 6 | 0.012 G | 0.014 G |
| linoleic acid | 0.39 G | 1.324 G |
| Total | 0.402 G | 1.338 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raw Chicken (Chicken, ground, raw) .
Cooked Beef g
()
|
Daily Values (%) |
Raw Chicken 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 % |
|
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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 beef or raw chicken contain more calories in 100 grams?Both beef and raw chicken are high in calories. Beef has 90% more calories than raw chicken - beef has 277 calories in 100g and raw chicken has 143 calories.
Is beef or raw chicken better for protein?
Both beef and raw chicken are high in protein. Beef has 50% more protein than raw chicken - beef has 25.4g of protein per 100 grams and raw chicken has 17.4g of protein.
Does beef or raw chicken contain more potassium?
Both beef and raw chicken are high in potassium. Raw chicken has 90% more potassium than beef - beef has 275mg of potassium in 100 grams and raw chicken has 522mg of potassium.