Black Beans vs. Chicken Quarter

Nutrition comparison of Black Beans and Chicken Quarter

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black beans versus chicken quarter (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black beans and chicken quarter:

  • Both black beans and chicken quarter are high in potassium.
  • Black bean has signficantly less saturated fat than chicken quarter.
  • Black bean is an excellent source of dietary fiber.
  • Chicken quarter has 96.3 times less carbohydrates than black bean.
  • Chicken quarter has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate.
  • Chicken quarter is an excellent source of protein.
Detailed nutritional comparison of black beans and chicken quarter is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Chicken Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Chicken quarter is high in calories and black bean has 57% less calories than chicken quarter - black bean has 91 calories per 100 grams and chicken quarter has 214 calories.

For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken quarter per calorie. Black beans has a macronutrient ratio of 26:71:3 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Chicken Quarter
Protein 26% 31%
Carbohydrates 71% ~
Fat 3% 69%
Alcohol ~ ~

carbohydrates

Chicken quarter has 96.3 times less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.

dietary fiber

Black bean is an excellent source of dietary fiber and it has more dietary fiber than chicken quarter - black bean has 6.9g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.

sugar

Black beans and chicken quarter contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and chicken quarter does not contain significant amounts.

Protein

protein

Chicken quarter is an excellent source of protein and it has 171% more protein than black bean - black bean has 6g of protein per 100 grams and chicken quarter has 16.4g of protein.

Fat

saturated fat

Black bean has signficantly less saturated fat than chicken quarter - black bean has 0.08g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.

trans fat

Both chicken quarter and black beans are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and black bean does not contain significant amounts.

cholesterol

Black bean has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and black bean does not contain significant amounts.

Vitamins

Vitamin C

Black bean has 12 times more Vitamin C than chicken quarter - black bean has 2.7mg of Vitamin C per 100 grams and chicken quarter has 0.2mg of Vitamin C.

Vitamin A

Chicken quarter has more Vitamin A than black bean - chicken quarter has 28ug of Vitamin A per 100 grams and black bean does not contain significant amounts.

Vitamin D

Chicken quarter and black beans contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and black bean does not contain significant amounts.

Vitamin E

Black beans and chicken quarter contain similar amounts of Vitamin E - black bean has 0.62mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.

Vitamin K

Black beans and chicken quarter contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.

The B Vitamins

Chicken quarter has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate. Both black beans and chicken quarter contain significant amounts of thiamin and riboflavin.

Black Beans Chicken Quarter
Thiamin 0.14 MG 0.073 MG
Riboflavin 0.12 MG 0.141 MG
Niacin 0.62 MG 4.733 MG
Pantothenic acid 0.184 MG 0.994 MG
Vitamin B6 0.055 MG 0.318 MG
Folate 61 UG 4 UG
Vitamin B12 ~ 0.56 UG

Minerals

calcium

Black bean has 289% more calcium than chicken quarter - black bean has 35mg of calcium per 100 grams and chicken quarter has 9mg of calcium.

iron

Black bean has 175% more iron than chicken quarter - black bean has 1.9mg of iron per 100 grams and chicken quarter has 0.69mg of iron.

potassium

Both black beans and chicken quarter are high in potassium. Black bean has 52% more potassium than chicken quarter - black bean has 308mg of potassium per 100 grams and chicken quarter has 203mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken quarter has more alpha linoleic acid (ALA) and DPA than black bean per 100 grams.

Black Beans Chicken Quarter
alpha linoleic acid 0.057 G 0.155 G
DHA ~ 0.01 G
EPA ~ 0.004 G
DPA ~ 0.012 G
Total 0.057 G 0.181 G

omega 6s

Comparing omega-6 fatty acids, chicken quarter has more linoleic acid than black bean per 100 grams.

Black Beans Chicken Quarter
linoleic acid 0.068 G 2.987 G
other omega 6 ~ 0.016 G
Total 0.068 G 3.003 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 Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .

Black Beans 240g

( cup )
Daily Values (%)

Chicken Quarter 344g

( drumstick+thigh+back, with skin )
218KCAL 11%
calories 238%
736KCAL 37%
40G 16%
>999% carbohydrates
0.58G 0.2%
17G 66%
>999% dietary fiber
0.55G >999% sugar
0.7G 1%
total fat >999%
55G 86%
0.18G 1%
saturated fat >999%
15G 83%
0.06G monounsaturated fat >999% 23G
0.3G polyunsaturated fat >999% 12G
trans fat >999% 0.21G
cholesterol >999% 320MG
922MG 61%
219% sodium
289MG 19%
Vitamins and Minerals
Vitamin A >999%
96UG 14%
6.5MG 9%
842% Vitamin C
0.69MG 1%
Vitamin D >999%
6.9IU 1%
84MG 8%
171% calcium
31MG 3%
4.6MG 25%
92% iron
2.4MG 13%
84MG 27%
29% magnesium
65MG 21%
739MG 32%
6% potassium
698MG 30%
0.34MG 31%
36% thiamin (Vit B1)
0.25MG 23%
0.29MG 26%
riboflavin (Vit B2) 69%
0.49MG 44%
1.5MG 11%
niacin (Vit B3) 967%
16MG 116%
0.13MG 10%
Vitamin B6 746%
1.1MG 84%
0.44MG 9%
pantothenic acid (Vit B5) 673%
3.4MG 68%
146UG 37%
943% folate (Vit B9)
14UG 3%
Vitamin B12 >999%
1.9UG 80%
1.5MG 10%
97% Vitamin E
0.76MG 5%
5.5UG 6%
Vitamin K 44%
7.9UG 9%
14G 29%
protein 300%
56G 113%
56MG 13%
choline 155%
143MG 34%
0.46MG 38%
142% copper
0.19MG 16%
0.56MG 31%
832% manganese
0.06MG 3%
259MG 37%
phosphorus 106%
533MG 76%
3.1UG 6%
selenium >999%
62UG 113%
1.3MG 16%
zinc 292%
5.1MG 63%
182G Water 27% 232G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7).

FAQ

Does black beans or chicken quarter contain more calories in 100 grams?
Chicken quarter is high in calories and black bean has 60% less calories than chicken quarter - black bean has 91 calories in 100g and chicken quarter has 214 calories.

Is black beans or chicken quarter better for protein?
Chicken quarter is a fantastic source of protein and it has 170% more protein than black bean - black bean has 6g of protein per 100 grams and chicken quarter has 16.4g of protein.

Does black beans or chicken quarter have more carbohydrates?
By weight, chicken quarter has 96.3 times fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and chicken quarter has 0.17g of carbohydrates.

Does black beans or chicken quarter contain more potassium?
Both black beans and chicken quarter are high in potassium. Black bean has 50% more potassium than chicken quarter - black bean has 308mg of potassium in 100 grams and chicken quarter has 203mg of potassium.