Beef (lean, roasted) vs Chicken breast (cooked)
Both lean, cooked and high in protein. Beef carries more iron, zinc and B12 and a richer taste; chicken breast is leaner still, with more protein per calorie and less saturated fat. Beef for the minerals and flavour, chicken for the leanest protein.
Beef (lean, roasted) and Chicken breast (cooked), per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Beef (lean, roasted) · per 100 g | Chicken breast (cooked) · per 100 g | |
|---|---|---|
| Calories | 177 | 165 |
| Protein | 27.8 g | 31 g |
| Fat | 6.5 g | 3.6 g |
| Carbs | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Sodium | 36 mg | 74 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 6 mg | 15 mg |
| Folate | 9 µg | 4 µg |
| Iron | 2.3 mg | 1 mg |
| Magnesium | 19 mg | 29 mg |
| Niacin | 5 mg | 13.7 mg |
| Phosphorus | 176 mg | 228 mg |
| Potassium | 228 mg | 256 mg |
| Riboflavin | 0.2 mg | 0.1 mg |
| Thiamin | 0.1 mg | 0.1 mg |
| Vitamin A | 0 µg | 6 µg |
| Vitamin B12 | 1.5 µg | 0.3 µg |
| Vitamin B6 | 0.4 mg | 0.6 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | no data | 0.1 µg |
| Vitamin E | 0.4 mg | 0.3 mg |
| Vitamin K | 1.5 µg | 0.3 µg |
| Zinc | 4.8 mg | 1 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Beef (lean, roasted) or Chicken breast (cooked) better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.