Black Beans vs. Chicken Breast
Nutrition comparison of Black Beans and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and chicken breast:
- Both chicken breast and black beans are high in potassium.
- Black bean has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Black bean is an excellent source of dietary fiber.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than black bean.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and black bean has 45% less calories than chicken breast - chicken breast has 165 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Black beans has a macronutrient ratio of 26:71:3 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Chicken Breast | |
|---|---|---|
| Protein | 26% | 79% |
| Carbohydrates | 71% | ~ |
| Fat | 3% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - black bean has 6.9g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Black beans and chicken breast contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 414% more protein than black bean - chicken breast has 31g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Chicken breast and black beans contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than chicken breast - black bean has 2.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than black bean - chicken breast has 6ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than black bean - chicken breast has 5iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Vitamin E
Chicken breast and black beans contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Chicken breast and black beans contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both black beans and chicken breast contain significant amounts of riboflavin.
| Black Beans | Chicken Breast | |
|---|---|---|
| Thiamin | 0.14 MG | 0.07 MG |
| Riboflavin | 0.12 MG | 0.114 MG |
| Niacin | 0.62 MG | 13.712 MG |
| Pantothenic acid | 0.184 MG | 0.965 MG |
| Vitamin B6 | 0.055 MG | 0.6 MG |
| Folate | 61 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Black bean has 133% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 83% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both chicken breast and black beans are high in potassium. Black bean has 20% more potassium than chicken breast - chicken breast has 256mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than black bean per 100 grams. Both black beans and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.057 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than black bean per 100 grams.
| Black Beans | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.068 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.068 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Black Beans g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken breast or black beans contain more calories in 100 grams?Chicken breast is high in calories and black bean has 50% less calories than chicken breast - chicken breast has 165 calories in 100g and black bean has 91 calories.
Is chicken breast or black beans better for protein?
Chicken breast is a fantastic source of protein and it has 410% more protein than black bean - chicken breast has 31g of protein per 100 grams and black bean has 6g of protein.
Does black beans or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or black beans contain more potassium?
Both chicken breast and black beans are high in potassium. Black bean has 20% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and black bean has 308mg of potassium.