Chicken and beef are two of the most popular protein sources. Beef provides slightly more protein and iron, while chicken is often lower in saturated fat.

Protein serves as the building block for bones, muscles, cartilage, skin, and blood. It also plays an important role in producing enzymes, hormones, and vitamins.

Animal-based proteins, including those from chicken and beef, are considered complete protein because they contain essential amino acids (protein building blocks) the body cannot produce.

The choice between chicken or beef ultimately depends on your health goals, whether that be eating less saturated fat or increasing your iron intake. Both options are excellent protein sources that offer various nutrients to support overall health.

Red meats like beef generally have more saturated fat, which can raise cholesterol and heart disease risk. Lean protein sources can help reduce your saturated fat intake. Choose skinless chicken or lean beef cuts labeled 'round,' 'loin,' or 'sirloin.' Beef graded 'choice' or 'select' also tends to be lower in fat than 'prime.'

Aside from protein, iron is another key nutrient found in animal foods. It helps form hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Iron also supports growth, brain function, and hormone production.

There are two types of iron: heme (from animal foods) and nonheme (from plants and fortified foods). The body absorbs heme iron more easily. While both beef and chicken provide iron, beef has more. This may be important if you need to boost your iron levels or want a more iron-rich food.

A 100-gram (3.5-ounce) cooked serving of lean choice-grade round or top round beef and the same serving of skinless chicken breast provides: