Ground Beef vs Chicken Breast
Chicken breast has more protein (22.5 g against 17.2 g per 100 g raw) and far less fat (2.62 g against 20 g, compared with 80% lean beef). Beef has more iron, zinc and vitamin B12, which is its real advantage.
Where they differ
Per 100 g, the amount in each food. Only differences of at least 25%.
More in ground beef
- Vitamin B122.1 µg vs 0.2 µg
- Zinc4.18 mg vs 0.68 mg
- Iron1.94 mg vs 0.37 mg
- Copper0.06 mg vs 0.04 mg
More in chicken breast
- Protein22.5 g vs 17.2 g
- Vitamin B39.6 mg vs 4.23 mg
- Vitamin B60.81 mg vs 0.32 mg
- Vitamin B51.5 mg vs 0.5 mg
- Selenium22.8 µg vs 15 µg
USDA records compared: Beef, ground, 80% lean meat / 20% fat, raw; Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw.
| Per servingPer 100 g | Ground beefper 4 oz (113 g) | Chicken breastper 4 oz (113 g) |
|---|---|---|
| Calories | 287 kcal | 136 kcal |
| Protein | 19.4 g (39%) | 25.4 g (51%) (higher) |
| Carbohydrates | 0 g (0%) | 0 g (0%) |
| Fiber | 0 g (0%) | 0 g (0%) |
| Sugars | 0 g | 0 g |
| Total fat | 22.6 g (29%) (higher) | 2.96 g (4%) |
| Saturated fat | 8.57 g (43%) (higher) | 0.64 g (3%) |
| Vitamin B12 | 2.4 µg (101%) (higher) | 0.2 µg (10%) |
| Vitamin B3 | 4.78 mg (30%) | 10.8 mg (68%) (higher) |
| Vitamin B6 | 0.36 mg (21%) | 0.92 mg (54%) (higher) |
| Selenium | 17 µg (31%) | 25.8 µg (47%) (higher) |
| Zinc | 4.72 mg (43%) (higher) | 0.77 mg (7%) |
| Vitamin B5 | 0.56 mg (11%) | 1.69 mg (34%) (higher) |
| Calories | 254 kcal | 120 kcal |
| Protein | 17.2 g (34%) | 22.5 g (45%) (higher) |
| Carbohydrates | 0 g (0%) | 0 g (0%) |
| Fiber | 0 g (0%) | 0 g (0%) |
| Sugars | 0 g | 0 g |
| Total fat | 20 g (26%) (higher) | 2.62 g (3%) |
| Saturated fat | 7.58 g (38%) (higher) | 0.56 g (3%) |
| Vitamin B12 | 2.1 µg (89%) (higher) | 0.2 µg (9%) |
| Vitamin B3 | 4.23 mg (26%) | 9.6 mg (60%) (higher) |
| Vitamin B6 | 0.32 mg (19%) | 0.81 mg (48%) (higher) |
| Selenium | 15 µg (27%) | 22.8 µg (41%) (higher) |
| Zinc | 4.18 mg (38%) (higher) | 0.68 mg (6%) |
| Vitamin B5 | 0.5 mg (10%) | 1.5 mg (30%) (higher) |
| Energy | 1,201 kJ / 287 kcal | 567 kJ / 136 kcal |
| Protein | 19.4 g (39%) | 25.4 g (51%) (higher) |
| Carbohydrates | 0 g (0%) | 0 g (0%) |
| Fiber | 0 g | 0 g |
| Sugars | 0 g (0%) | 0 g (0%) |
| Total fat | 22.6 g (32%) (higher) | 2.96 g (4%) |
| Saturated fat | 8.57 g (43%) (higher) | 0.64 g (3%) |
| Vitamin B12 | 2.4 µg (97%) (higher) | 0.2 µg (9%) |
| Vitamin B3 | 4.78 mg (30%) | 10.8 mg (68%) (higher) |
| Vitamin B6 | 0.36 mg (26%) | 0.92 mg (65%) (higher) |
| Zinc | 4.72 mg (47%) (higher) | 0.77 mg (8%) |
| Selenium | 17 µg (31%) | 25.8 µg (47%) (higher) |
| Phosphorus | 179 mg (26%) | 241 mg (34%) (higher) |
| Energy | 1,063 kJ / 254 kcal | 502 kJ / 120 kcal |
| Protein | 17.2 g (34%) | 22.5 g (45%) (higher) |
| Carbohydrates | 0 g (0%) | 0 g (0%) |
| Fiber | 0 g | 0 g |
| Sugars | 0 g (0%) | 0 g (0%) |
| Total fat | 20 g (29%) (higher) | 2.62 g (4%) |
| Saturated fat | 7.58 g (38%) (higher) | 0.56 g (3%) |
| Vitamin B12 | 2.1 µg (86%) (higher) | 0.2 µg (8%) |
| Vitamin B3 | 4.23 mg (26%) | 9.6 mg (60%) (higher) |
| Vitamin B6 | 0.32 mg (23%) | 0.81 mg (58%) (higher) |
| Zinc | 4.18 mg (42%) (higher) | 0.68 mg (7%) |
| Selenium | 15 µg (27%) | 22.8 µg (41%) (higher) |
| Phosphorus | 158 mg (23%) | 213 mg (30%) (higher) |
● = higher amount. Source: USDA FoodData Central (FDC 174036, 171077).