Raw Beef vs. Raw Chicken
Nutrition comparison of Raw 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
raw beef
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and raw chicken:
- Both raw beef and raw chicken are high in calories, potassium and protein.
- For omega-3 fatty acids, raw chicken has more dha than raw beef.
- Raw chicken has more thiamin and pantothenic acid, however, raw beef contains more folate and Vitamin B12.
- Raw chicken has signficantly less trans fat than raw beef.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and raw chicken are high in calories. Raw beef has 132% more calories than raw chicken - raw beef has 332 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to raw chicken for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Raw Chicken | |
|---|---|---|
| Protein | 18% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and raw beef are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and raw chicken are high in protein. Raw chicken has 22% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and raw chicken has 80% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Raw chicken has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and raw chicken has 0.07g of trans fat.
cholesterol
Raw beef and raw chicken contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and raw chicken has 86mg of cholesterol.
Vitamins
Vitamin A
Raw beef and raw chicken contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin D
Raw beef and raw chicken contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw beef and raw chicken contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and raw chicken has 0.27mg of Vitamin E.
Vitamin K
Raw beef and raw chicken contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and raw chicken has 0.8ug of Vitamin K.
The B Vitamins
Raw chicken has more thiamin and pantothenic acid, however, raw beef contains more folate and Vitamin B12. Both raw beef and raw chicken contain significant amounts of riboflavin, niacin and Vitamin B6.
| Raw Beef | Raw Chicken | |
|---|---|---|
| Thiamin | 0.044 MG | 0.109 MG |
| Riboflavin | 0.151 MG | 0.241 MG |
| Niacin | 3.382 MG | 5.575 MG |
| Pantothenic acid | 0.395 MG | 1.092 MG |
| Vitamin B6 | 0.278 MG | 0.512 MG |
| Folate | 9 UG | 1 UG |
| Vitamin B12 | 2.07 UG | 0.56 UG |
Minerals
calcium
Raw beef has 300% more calcium than raw chicken - raw beef has 24mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Raw beef has 100% more iron than raw chicken - raw beef has 1.6mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both raw beef and raw chicken are high in potassium. Raw chicken has 139% more potassium than raw beef - raw beef has 218mg 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 raw beef per 100 grams. Both raw beef and raw chicken contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.071 G |
| DHA | ~ | 0.023 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.084 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Raw Chicken | |
|---|---|---|
| other omega 6 | 0.019 G | 0.014 G |
| linoleic acid | 0.577 G | 1.324 G |
| Total | 0.596 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Raw Chicken (Chicken, ground, raw) .
Raw Beef g
()
|
Daily Values (%) |
Raw Chicken g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or raw chicken contain more calories in 100 grams?Both raw beef and raw chicken are high in calories. Raw beef has 130% more calories than raw chicken - raw beef has 332 calories in 100g and raw chicken has 143 calories.
Is raw beef or raw chicken better for protein?
Both raw beef and raw chicken are high in protein. Raw chicken has 20% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and raw chicken has 17.4g of protein.
Does raw beef or raw chicken contain more potassium?
Both raw beef and raw chicken are high in potassium. Raw chicken has 140% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and raw chicken has 522mg of potassium.