Is Chicken as High in Protein as Beef
by Victoria Mazmanyan | Last updated on November 29, 2020
Education: General Medicine at YSMU
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Summary
In summary, beefiness contains more than calories and fats, while chicken meat is higher in protein. The two types of meat are equal in the corporeality of cholesterol and practise not contain carbohydrates. Beef is richer in nearly minerals, except sodium; notwithstanding, chicken meat wins in the vitamin category, conceding but in vitamins B9 and B12.
Both beef and craven tin have negative associations with cardiovascular health, diabetes, and oncological conditions; however, chicken, specially breast meat, is the healthier choice.
Tabular array of contents
- Introduction
- Consumption
- Types of Meat
- Nutrition
- Vitamins
- Minerals
- Wellness Impact
- Cardiovascular Health
- Diabetes
- Cancer
- Allergies
- Beefiness vs. Chicken Bone Goop
- Bans and Faith
- References
Introduction
When making a choice most our meals, this question ofttimes comes up. Beef or craven, which meat is healthier and which is the ameliorate pick overall? Here we volition compare the two, their diet and effects on health, and discuss the results.
The primary difference in advent between these meats is readily apparent; it is the color. The color of meat is decided by the amount of myoglobin, and therefore fe, contained in the animal's muscle. Chicken is classified as poultry and is white meat, while beef is considered to be red meat.
Both beef and chicken can be used in many different means in the kitchen; nevertheless, chicken meat is considered to be more versatile.
Consumption
Out of all types of meat, the most widely consumed meat in the world is pork, followed past poultry such as craven, leaving beef in third place. In the past 50 years, poultry product has about tripled, whereas beef production has been cut by half (2). In that location are a few reasons for this drastic modify in meat consumption, one of them beingness that chickens are much easier to raise, need less feed, and are, therefore, cheaper to produce. Beef production also has a significantly larger negative impact on the surround, causing a notable portion of greenhouse gas emissions.
Types of Meat
Many parts of the animal's body can be used as nutrient, each having its name.
The chicken is divided into three parts: the breast, the wings, and the legs. The breast is the nearly ordinarily used meat in the craven, and it is likewise the lightest in color. The legs consist of the drumstick and the thigh, both existence darker meats. The wing meat is lighter than the leg meat.
The meat of the cow is also classified depending on its location, similar the chuck (shoulder), the brisket and shank (breast), the rib, the sirloin (hip), the brusque loin, the sort plate, the flake, and the round (i). Each type of meat has different qualities; therefore, the preparation methods too change.
Nutrition
In this section, we will be comparison roasted craven meat and peel with broiled ground beefiness, consisting of 85% lean meat and 15% fatty.
Beef is a little higher in fats and contains more calories, whereas chicken is richer in protein. Thus, craven is the better choice for people on low-calorie or low-fatty diets. Both chicken and beef, like most meats, do not incorporate a notable amount of carbohydrates and take a glycemic index of 0.
Chicken has a much higher concentration of polyunsaturated fatty acids and a lower concentration of saturated fatty acids. Beef has more monounsaturated fatty acids.
Chicken and beef are equal in the amounts of cholesterol.
Vitamins
Chicken meat is richer in most vitamins: vitamin E, vitamin 1000, vitamin B1, vitamins B3 and B5, and especially vitamin A. The two essential vitamins that beef has more of are vitamin B12 and folate.
The two types of meat are approximately equal in vitamin D, vitamin B2, and vitamin B5 and practise non contain vitamin C.
Vitamin Comparing
Vitamin comparison score is based on the number of vitamins by which ane or the other food is richer. The "coverage" nautical chart below testify how much of the daily needs tin be covered by 300 grams of the food
three
:
seven
Contains more Folate +eighty%
Contains more Vitamin B12 +780%
Contains more than Vitamin A +1688.ix%
Contains more than Vitamin Due east +125%
Contains more than Vitamin B1 +37%
Contains more than Vitamin B3 +57.8%
Contains more Vitamin B5 +56.5%
Contains more than Vitamin G +100%
Equal in Vitamin B2 - 0.168
Equal in Vitamin B6 - 0.4
Contains more Folate +80%
Contains more Vitamin B12 +780%
Contains more Vitamin A +1688.9%
Contains more Vitamin E +125%
Contains more than Vitamin B1 +37%
Contains more Vitamin B3 +57.viii%
Contains more Vitamin B5 +56.5%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.168
Equal in Vitamin B6 - 0.4
Minerals
Beefiness easily wins in this category, containing a considerably college amount of iron and zinc and being richer in calcium, potassium, and copper. Beef too contains less sodium.
The two are roughly equal in the amounts of magnesium and phosphorus.
Mineral Comparison
Mineral comparing score is based on the number of minerals by which ane or the other nutrient is richer. The "coverage" nautical chart below show how much of the daily needs can be covered past 300 grams of the food
vii
:
1
Contains more Calcium +20%
Contains more than Iron +106.3%
Contains more than Potassium +42.6%
Contains less Sodium -12.2%
Contains more Zinc +225.3%
Contains more than Copper +28.8%
Equal in Magnesium - 23
Equal in Phosphorus - 182
Contains more Calcium +20%
Contains more Iron +106.iii%
Contains more Potassium +42.half dozen%
Contains less Sodium -12.two%
Contains more Zinc +225.three%
Contains more Copper +28.eight%
Equal in Magnesium - 23
Equal in Phosphorus - 182
Health Touch
Cardiovascular Health
The American Centre Clan recommends eating poultry, such as chicken, instead of ruby meats, such as beef, pork, and lamb. As red meats contain more saturated fatty acids and trans fats, they can raise your blood cholesterol and worsen underlying cardiovascular conditions (3).
However, saturated fat acids are non the only compounds inside red meats that influence the cardiovascular state. Daily consumption of red meat has been shown to triple claret levels of a chemical chosen trimethylamine-N-oxide (TMAO), produced in the stomach and linked to an increased risk of center disease. Other products that are added in candy scarlet meats, such as sodium, nitrates, and their byproducts, may also contribute to their agin health effects. And lastly, researchers identified that heme fe, which is abundant in red meat, is easily absorbed into the bloodstream and may exist some other risk gene for cardiovascular health (4).
Lean cuts of beefiness and non processed meat are advised to consumers trying to atomic number 82 a healthier lifestyle.
Latest studies advise that a college intake of candy meat, unprocessed red meat, and poultry is significantly associated with a pocket-size increased risk of incident cardiovascular diseases. Higher consumption of candy meat, unprocessed red meat, merely not poultry was associated with an increased gamble of all-cause mortality (5). This ways that craven, whilst existence healthier for cardiovascular conditions in comparison to beef, is not devoid of its own risks on cardiovascular wellness.
Diabetes
Both red meat and poultry are associated with an increased risk of developing diabetes. Some studies propose that people with high red meat and poultry intake are twice as likely to develop diabetes compared to those who practice not consume meat (6). Blood-red meat and candy meat stand out equally contributors to the gamble.
This increase in risk is most likely associated with the heme iron content, which is college in red meat when compared to poultry. However, after adjusting for heme atomic number 26 content in the diet, the red meat and diabetes association was nonetheless present, suggesting that other chemicals inside red meat may as well be responsible for the diabetes risk increase. Contrastingly, the association between poultry consumption and diabetes mellitus was lost after the aligning, suggesting that only the heme iron content in poultry is answerable for the increased chance (7).
The gamble of diabetes mellitus type 2 likewise increases depending on the preparation method of the meat. Contempo studies suggest that frequent use of high estrus cooking methods, such as broiling, barbecuing, or grilling and roasting, to prepare beef and chicken, increased the adventure of type 2 diabetes. The exact mechanisms are unclear; however, some chemicals formed during loftier heat cooking, such as polycyclic aromatic hydrocarbons, heterocyclic aromatic amines, and nitrosamines, may be responsible for the effect (8).
Substituting ruby meat and poultry with fish and shellfish has been studied to exist a healthier choice for people at risk of developing type ii diabetes (seven). For beef and chicken, cooking them at lower temperatures or loftier temperatures for but a short time may decrease the risk.
Cancer
In that location take been numerous studies almost the increased chance of cancer due to the consumption of red and processed meats. Consumption of blood-red meat, such every bit beef, increases the gamble of nasopharynx, pancreas, and lung cancers, whilst processed meat additionally increases the adventure of esophagus and breadbasket cancers. Of course, the grooming method also plays a role here. High heat cooking methods, such as barbecuing, broiling, or grilling, increase the risk of stomach cancer (9). Some studies also find an association between ruby meat intake and breast cancer (10).
In dissimilarity, poultry may lead to a decreased risk of cancers, such as colorectal, esophageal, and lung cancers. Withal, one report found an association between eating chicken with the peel and prostate cancer, potentially due to the compound formations from the high heat cooking (xi). Other studies have also establish eating poultry to increase the risk of non-Hodgkin lymphomas (10).
Allergies
While meat allergies are quite rare, they do occur, and it is of import to be informed about them.
Meat allergies can develop at any bespeak in life. A bite from the Lonely Star tick tin exist the cause of developing meat allergies related to the compound called alpha-gel.
If you lot are allergic to 1 type of meat, the risk of being allergic to other types increases. Studies have also plant that for children with milk allergies, the risk of having a meat allergy is college (12).
Symptoms are like to nearly food allergies, causing an oral allergy syndrome, including itching, swelling, and redness of the mouth area, as well as nausea, vomiting, stomachaches, diarrhea, and other symptoms.
Beef vs. Chicken Bone Broth
Bone broth is the liquid substance yous get after boiling animal bones and connective tissues for a period of time. Other names for this are stock, bouillon, or consomme. However, there is non a unmarried conclusive definition of what a bone broth is. What to add to this liquid is up to the person making information technology. So bone broth, made from beef or chicken; which is ameliorate, and how dissimilar are they?
Beef having thicker bones takes a longer amount of time to be made into a broth compared to chicken. Chicken goop is a niggling easier to digest.
Nutritionally chicken and beefiness bone goop are similar to the meat's nutrition; chicken bone broth is higher in proteins and polyunsaturated fats, while beef os broth is higher in minerals. Sugar and sodium concentration depends on the preparation method, additives, or brand.
Overall, bone broths tin can exist good for you, but information technology is of import to call up to consume them in moderation.
Bans and Religion
Cows are famously considered to be sacred animals in India's majority organized religion Hinduism. Because of this, beef consumption has been a controversial upshot in the country for a long fourth dimension. Other popular religions in Bharat, such equally Buddhism, Jainism, and Sikhism, also prohibit the murder and consumption of cows. Legislature surrounding cattle slaughter varies from land to state, being completely banned in some states, and having no regulations in others.
For people jubilant the Christian menstruation of Lent, all meat consumption during this menstruation is prohibited.
For people following the Islamic police, merely Halal meat is acceptable, pregnant meat that has been acquired in a prescribed fashion in accordance with Muslim dietary laws. Similarly, for Jewish people adhering to the kosher guidelines, just Kosher foods are acceptable.
References
- https://ediblekentucky.ediblecommunities.com/recipes/locavores-guide-beef
- https://ourworldindata.org/meat-product#meat-product-by-type
- https://www.heart.org/en/good for you-living/healthy-eating/eat-smart/nutrition-basics/meat-poultry-and-fish-picking-healthy-proteins
- https://www.nhlbi.nih.gov/news/2019/say-what-scientists-claim-red-meat-and-white-meat-can-have-equal-effects-claret
- https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2759737
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942738/
- https://www.sciencedaily.com/releases/2017/09/170905134506.htm
- https://www.hsph.harvard.edu/nutritionsource/2018/03/23/
- https://www.wcrf.org/dietandcancer/exposures/meat-fish-dairy
- https://jech.bmj.com/content/73/Suppl_1/A15.i
- https://osher.ucsf.edu/patient-care/integrative-medicine-resources/cancer-and-nutrition/faq/creature-poly peptide-cancer-risk
- https://acaai.org/allergies/types/food-allergies/types-food-allergy/meat-allergy
Didactics: Full general Medicine at YSMU
Final updated: November 29, 2020
Infographic
Which food is preferable for your nutrition?
is better in case of low diet
| | | |
| Low Fats diet | | |
| Low Carbs nutrition | Equal | |
| Low Calories nutrition | | |
| Low glycemic index diet | Equal | |
People also compare
Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more than the nutrient fulfills human being daily needs, the more than the summary score is.
Vitamin Summary Score
52
36
Mineral Summary Score
55
31
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can exist covered by 300 grams of food.
Protein
156%
164%
Carbohydrates
0%
0%
Fats
71%
63%
Comparison summary
Which food is lower in Saturated Fat?
Chicken meat is lower in Saturated Fat (difference - 2.105g)
Which nutrient is cheaper?
Chicken meat is cheaper (difference - $1)
Which food is richer in vitamins?
Chicken meat is relatively richer in vitamins
Which nutrient contains less Sodium?
Beef contains less Sodium (departure - 10mg)
Which food is richer in minerals?
Beef is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Saccharide (0 grand)
Which nutrient contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (88 mg)
Which food is lower in glycemic alphabetize?
?
The foods have equal glycemic indexes (0)
Source: https://foodstruct.com/compare/beef-vs-chicken-meat
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