Buffalo and chicken are two lean meats that are relatively low in saturated fat. Understanding the nutritional value of each can help you decide which one best helps you fulfill your nutritional needs. Both foods can be part of a healthy diet that includes fresh fruits and vegetables, whole grains and low-fat dairy.
Calories and Fats
A 3.5 ounce, or 100 gram, patty of broiled ground buffalo contains 238 calories. Compare this to the 165 calories in an equivalent serving of plain, grilled chicken breast. The buffalo offers 15 grams of fat, 6.46 grams of which are saturated. As long as no oil was added to the chicken before grilling, the chicken contains just 3.57 grams of fat with 1 gram saturated.
Carbohydrates and Protein
Buffalo and chicken are free of carbohydrates. The 3.5-ounce buffalo patty contains 24 grams of protein and the 3.5 ounces of chicken breast contains 31 grams of protein. The protein in these foods is complete, meaning it contains all the amino acids your body cannot produce on its own. Protein is a component of every cell in your body and helps you retain lean muscle mass. Buffalo and chicken breast both provide about 85 milligrams of cholesterol.
B Vitamins
Both meats are a source of B vitamins, specifically niacin, riboflavin, B-6 and B-12. A 3.5-ounce buffalo patty provides more riboflavin, with 15 percent of the daily value based on a 2,000-calorie diet, compared to the 7 percent in 3.5 ounces of chicken breast. Buffalo is also higher in vitamin B-12, with 38 percent of the daily value compared to 6 percent in chicken. The chicken breast is a higher source of niacin, with 69 percent of the daily value compared to 28 percent in buffalo, and vitamin B-6, with 30 percent versus 19 percent. The B vitamins help regulate the functioning of red blood cells and your ability to extract energy from the food you eat. The National Institutes of Health reports that between 1.5 and 15 percent of the population suffer from B-12 deficiency. If you are part of this group, buffalo may be a good choice to help boost your intake.
Minerals
Buffalo provides more iron than chicken breast in a 3.5-ounce serving, with 17 percent of the daily value versus 6 percent. The buffalo is also higher in zinc, with 34 percent, than the chicken breast, with 7 percent. Buffalo provides more copper and slightly more potassium -- 341 milligrams versus 256 milligrams. The two foods are almost equal in phosphorus and magnesium offerings.
Dark Meat Chicken
Choosing dark meat grilled chicken changes the nutritional comparison slightly. A 3.5-ounce serving of grilled leg meat contains 191 calories, 27 grams of protein and 8.43 grams of fat, 2.29 grams of which are saturated. Dark meat chicken is higher in cholesterol with 94 milligrams in 3.5 ounces. Dark meat chicken is equal to chicken breast in terms of iron and vitamin B-12. It rivals buffalo in terms of B-6 and niacin content. Dark meat chicken has about the same amount of riboflavin as buffalo. Dark meat chicken provides more zinc than chicken breast, but less than buffalo.
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