‘Chicken or fish?’ is one of the frequently asked questions by non-vegetarians! By this time everyone knows that red meat is bad for health. Then the choice left is either fish or chicken. Are there any differences in the composition of these two?
The answer is yes, but it depends on number of factors like- the cut of chicken, presence of skin, the type and origin of fish, the cooking medium & preparation method!
|Nutrients||Fish (100 grams)||Chicken (100 grams)|
The above table gives broad comparison between the two. The details are discussed below-
- FATS- Both these foods contain fats and cholesterol. Chicken contains more amount of saturated fats. Skinless chicken is a better option as the skin is made up of fat layers. Chicken breast, leg piece should be preferred as they contain more muscles hence more proteins. The amount of fats is less in fish compared to the chicken. Fish like mackerel, sardine, salmon, tuna etc. are rich in omega 3 fats- the heart friendly fats.
- PROTEINS- Both these options are rich in good quality proteins. Chicken has more amount of proteins per 100 grams compared to fish.
- VITAMINS- Fatty fish are rich in all fat soluble vitamins like vitamin A, D, E and K. Chicken is rich in B-complex vitamins specially niacin (vitamin B3) pyridoxine (vitamin B6). Both- fish and chicken are good sources of vitamin B12 which is absent in vegetarian food.
- MINERALS- Both of them contain good quality iron unlike vegetarian food sources. Fish are rich in calcium, phosphorus, zinc and magnesium. Specially the fish which are eaten with bones, give more calcium whereas sea-water fish are rich in sodium, potassium and iodine.
Cooking Medium & Preparation Method Matters!
Deep fried or pan fried preparations are obviously rich in fats- may it be chicken or fish! So, grilled/ steamed/ poached/ boiled/ baked/ roasted preparations are healthier.