Beef vs Chicken
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 324
Chicken 462
Protein (g)
Beef 16.1
Chicken 16.6
Carbs (g)
Beef 0.780
Chicken 0
Fat (g)
Beef 28.4
Chicken 44.0
Fiber (g)
Beef 0
Chicken 0
Quick answers
Which has more protein?
Chicken, skin (drumsticks and thighs), cooked, roasted — 16.6g vs 16.1g per 100g.
Which has fewer calories?
Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw — 324 vs 462 kcal per 100g.
Which is more nutrient-dense?
Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Chicken | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 324 kcal | 462 kcal | -30% |
| Macronutrients | |||
| Water | 53.9 g | 39.5 g | +37% |
| Protein | 16.1 g | 16.6 g | -3% |
| Total lipid (fat) | 28.4 g | 44.0 g | -35% |
| Carbohydrate, by difference | 0.780 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.6 g | 12.1 g | +4% |
| Fatty acids, total monounsaturated | 13.8 g | 19.2 g | -28% |
| Fatty acids, total trans | 1.88 g | 0.246 g | +665% |
| Cholesterol | 75.0 mg | 132 mg | -43% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.075 mg | 0.052 mg | +44% |
| Riboflavin (Vitamin B2) | 0.210 mg | 0.062 mg | +239% |
| Niacin (Vitamin B3) | 3.81 mg | 3.92 mg | -3% |
| Pantothenic acid (Vitamin B5) | — | 0.900 mg | |
| Vitamin B-6 — Pyridoxine | 0.368 mg | 0.197 mg | +87% |
| Biotin (Vitamin B7) | 3.00 ug | 3.00 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 48.9 mg | |
| Vitamin B-12 — Cobalamin | 1.55 ug | 0.500 ug | +210% |
| Vitamin A, RAE | 6.00 ug | 54.0 ug | -89% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | — | 0.230 mg | |
| Vitamin D (D2 + D3) | 0.200 ug | 0.200 ug | = |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 10.0 mg | = |
| Iron, Fe | 1.63 mg | 0.900 mg | +81% |
| Magnesium, Mg | 17.0 mg | 16.0 mg | +6% |
| Phosphorus, P | 120 mg | 151 mg | -21% |
| Potassium, K | 218 mg | 181 mg | +20% |
| Sodium, Na | 53.0 mg | 85.0 mg | -38% |
| Zinc, Zn | 3.85 mg | 0.860 mg | +348% |
| Copper, Cu | 0.060 mg | 0.045 mg | +33% |
| Manganese, Mn | — | 0.020 mg | |
| Selenium, Se | 17.1 ug | 17.4 ug | -2% |
| Other Nutrients | |||
| Energy | 1354 kj | 1934 kj | -30% |
| Ash | 0.730 g | 0.720 g | +1% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 3.00 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | 3.00 ug | = |
| Betaine | — | 14.4 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 6.00 ug | 54.0 ug | -89% |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 19.0 IU | 181 IU | -90% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 91.0 ug | -100% |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.130 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.050 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.130 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0.010 mg | |
| Vitamin D (D2 + D3 — total) | 9.00 IU | 6.00 IU | +50% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | 0.200 ug | = |
| Vitamin K1 — Phylloquinone | 1.50 ug | 0.500 ug | +200% |
| SFA 4:0 (Butyric acid) | 0 g | 0.001 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.001 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.004 g | -100% |
| SFA 10:0 (Capric acid) | 0.021 g | 0.007 g | +200% |
| SFA 12:0 (Lauric acid) | 0.023 g | 0.023 g | = |
| SFA 14:0 (Myristic acid) | 0.838 g | 0.257 g | +226% |
| SFA 15:0 (Pentadecanoic acid) | 0.168 g | 0.031 g | +442% |
| SFA 16:0 (Palmitic acid) | 6.64 g | 9.56 g | -31% |
| SFA 17:0 (Margaric acid) | 0.390 g | 0.050 g | +680% |
| SFA 18:0 (Stearic acid) | 4.53 g | 2.15 g | +111% |
| SFA 20:0 (Arachidic acid) | 0.021 g | 0.029 g | -28% |
| SFA 22:0 (Behenic acid) | — | 0.024 g | |
| SFA 24:0 (Lignoceric acid) | 0.010 g | 0.003 g | +233% |
| MUFA 14:1 (Myristoleic acid) | 0.178 g | 0.094 g | +89% |
| MUFA 15:1 (Pentadecenoic acid) | 0.039 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.930 g | 2.82 g | -67% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.850 g | 2.80 g | -70% |
| MUFA 17:1 (Heptadecenoic acid) | 0.246 g | 0.040 g | +515% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 12.4 g | 16.0 g | -23% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 10.7 g | 15.8 g | -33% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.064 g | 0.253 g | -75% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.005 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.005 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.001 g | |
| Fatty acids, total polyunsaturated | 1.17 g | 8.79 g | -87% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.03 g | 8.06 g | -87% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.786 g | 7.93 g | -90% |
| PUFA 18:2 CLAs | 0.135 g | 0.056 g | +141% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.049 g | 0.385 g | -87% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.049 g | 0.385 g | -87% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.009 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.006 g | 0.048 g | -88% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.026 g | 0.071 g | -63% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.003 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.026 g | 0.068 g | -62% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.046 g | 0.143 g | -68% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0.008 g | -88% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.032 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.013 g | 0.015 g | -13% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.007 g | -100% |
| Fatty acids, total trans-monoenoic | 1.77 g | 0.165 g | +973% |
| TFA 16:1 t | 0.080 g | 0.020 g | +300% |
| TFA 18:1 t | 1.69 g | 0.144 g | +1074% |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | 0.111 g | 0.081 g | +37% |
| Fatty acids, total trans-polyenoic | 0.111 g | 0.081 g | +37% |
| Tryptophan (EAA) | 0.181 g | 0.082 g | +121% |
| Threonine (EAA) | 0.761 g | 0.525 g | +45% |
| Isoleucine (EAA, BCAA) | 0.752 g | 0.469 g | +60% |
| Leucine (EAA, BCAA) | 1.39 g | 0.913 g | +52% |
| Lysine (EAA) | 1.55 g | 0.947 g | +63% |
| Methionine (EAA) | 0.437 g | 0.280 g | +56% |
| Cystine (conditionally essential) | 0.165 g | 0.138 g | +20% |
| Phenylalanine (EAA) | 0.648 g | 0.504 g | +29% |
| Tyrosine (conditionally essential) | 0.602 g | 0.392 g | +54% |
| Valine (EAA, BCAA) | 0.807 g | 0.590 g | +37% |
| Arginine (conditionally essential) | 1.10 g | 1.18 g | -7% |
| Histidine (EAA) | 0.605 g | 0.340 g | +78% |
| Alanine | 1.00 g | 1.14 g | -12% |
| Aspartic acid | 1.57 g | 1.24 g | +27% |
| Glutamic acid | 2.64 g | 1.96 g | +34% |
| Glycine (conditionally essential) | 0.795 g | 2.13 g | -63% |
| Proline (conditionally essential) | 0.725 g | 1.26 g | -43% |
| Serine | 0.665 g | 0.603 g | +10% |
| Hydroxyproline | 0.110 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw nutrition facts Chicken, skin (drumsticks and thighs), cooked, roasted nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +348% in Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw Riboflavin (Vitamin B2) +239% in Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw Vitamin B-12 — Cobalamin +210% in Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw Vitamin A, RAE -89% in Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw
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