Quick Answer
Chicken breast has slightly more protein than beef tenderloin. A 100g serving of chicken breast contains around 31g of protein, while a 100g serving of beef tenderloin contains around 29g of protein. So chicken breast has about 7% more protein per gram. However, the protein content in both is very high.
Protein Content Comparison
Here is a comparison of the protein content in 100g of chicken breast vs 100g of beef tenderloin:
Chicken Breast (100g)
Protein: 31g
Beef Tenderloin (100g)
Protein: 29g
So chicken breast contains about 2 more grams of protein per 100g serving compared to beef tenderloin. This works out to about a 7% difference in protein content by weight.
While this difference is relatively small, people looking to maximize protein intake may prefer chicken breast for the slightly higher protein to calorie ratio.
Full Nutrition Facts
Here is a full nutrition facts comparison of chicken breast and beef tenderloin:
| Nutrient | Chicken Breast (100g) | Beef Tenderloin (100g) |
|---|---|---|
| Calories | 165 | 152 |
| Protein | 31g | 29g |
| Fat | 3.6g | 4.3g |
| Carbs | 0g | 0g |
As you can see, both chicken breast and beef tenderloin are high in protein and low in fat and carbs. Chicken breast is slightly leaner with less fat and calories per gram of protein.
Benefits of Chicken and Beef Protein
Both chicken and beef offer high quality, complete protein sources. Here are some benefits of their proteins:
– Help build and repair muscles
– Help strengthen bones and joints
– Aid weight management by improving satiety
– Support a healthy metabolism
Chicken and beef proteins are rich in important amino acids like leucine, isoleucine, lysine, methionine, and more. They are complete proteins containing all the essential amino acids your body needs from food.
Chicken Protein
Chicken breast is one of the leanest sources of protein available. Benefits include:
– Very low fat and high protein ratio
– Contains tryptophan to support serotonin production
– Provides vitamins B3, B6, and B12
Beef Protein
Beef tenderloin is also very lean and provides excellent protein quality:
– Rich in iron, zinc, selenium, and B-vitamins
– Contains more creatine than chicken which supports muscle growth
– Provides heart-healthy conjugated linoleic acid (CLA)
Who May Benefit More from Chicken or Beef
In most cases, both chicken and beef can be part of a healthy high protein diet. Some instances where one may be preferred:
Chicken Breast
– For those strictly managing calories and fat intake
– For those following a vegetarian or vegan diet (replacing with plant proteins)
– Those looking to maximize tryptophan intake for serotonin production
Beef Tenderloin
– For those with low iron or other nutrient deficiencies
– For strict paleo or carnivore diet followers avoiding poultry
– Those looking to maximize creatine and CLA intake for muscle growth
Of course, personal preference plays a key role as well. Both provide quality complete proteins.
Cooking and Serving Tips
Chicken breast and beef tenderloin are both versatile ingredients that can be used in many recipes. Here are some serving tips:
Chicken Breast
– Grill, bake, sauté, or pan fry plain chicken breast
– Dice and add to salads, wraps, pizza, pasta, or rice bowls
– Make chicken salad or use in sandwiches
– Meal prep chicken for the week by baking seasoned breasts
Beef Tenderloin
– Grill or pan sear tenderloin steaks and top with compound butter
– Thinly slice and add to stir fries, fajitas, or skewers
– Roast whole tenderloin and slice to serve with chimichurri sauce
– Dice and add to kebabs, stew, or barbecue pulled beef
Cost Differences
Chicken breast is generally cheaper than beef tenderloin. Some average costs:
– Chicken breast: $3-4/lb
– Beef tenderloin: $14-18/lb
So pound for pound, chicken breast costs about 75% less than tenderloin. However, the differences in protein content are minor. Those on tight budgets may opt for chicken more often for this reason.
Environmental Impact
Meat production has a significant environmental impact in terms of land use, water use, and emissions. In general, beef has a higher impact than poultry.
Some estimates of the differences:
– Beef requires 28 times more land and 11 times more water to produce compared to chicken.
– Beef generates about 6 times more greenhouse gas emissions per gram of protein.
So environmentally speaking, chicken has a lower impact. Those looking to reduce meat carbon footprints may favor chicken. Though reducing overall meat intake makes an even bigger difference.
Conclusion
In summary, chicken breast contains slightly more protein than beef tenderloin, about 31g vs 29g per 100g serving. The 7% protein difference is minor in the context of a diet.
Both offer complete, high quality proteins and have their own unique benefits. For those strictly tracking macros, chicken may be preferred for its leaner nutrition stats. Beef provides more minerals like iron and creatine for muscle growth.
Generally chicken breast is more affordable and has less environmental impact. But beef tenderloin can also be enjoyed in moderation as part of a balanced diet and active lifestyle. Focus on proper portion sizes of both quality lean proteins.