Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and chicken quarter:
Both white beans and chicken quarter are high in calories. Chicken quarter has 88% more calories than white bean - white bean has 114 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, white beans is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken quarter per calorie. White beans has a macronutrient ratio of 25:73:2 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Chicken Quarter | |
|---|---|---|
| Protein | 25% | 31% |
| Carbohydrates | 73% | ~ |
| Fat | 2% | 69% |
| Alcohol | ~ | ~ |
Chicken quarter has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
White bean is an excellent source of dietary fiber and it has more dietary fiber than chicken quarter - white bean has 4.8g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
White beans and chicken quarter contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and chicken quarter does not contain significant amounts.
Chicken quarter is an excellent source of protein and it has 125% more protein than white bean - white bean has 7.3g of protein per 100 grams and chicken quarter has 16.4g of protein.
White bean has signficantly less saturated fat than chicken quarter - white bean has 0.07g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and white beans are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and white bean does not contain significant amounts.
White bean has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Chicken quarter and white beans contain similar amounts of Vitamin C - chicken quarter has 0.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Chicken quarter has more Vitamin A than white bean - chicken quarter has 28ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Chicken quarter and white beans contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
White beans and chicken quarter contain similar amounts of Vitamin E - white bean has 0.79mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
White beans and chicken quarter contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.
Chicken quarter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate. Both white beans and chicken quarter contain significant amounts of thiamin.
| White Beans | Chicken Quarter | |
|---|---|---|
| Thiamin | 0.096 MG | 0.073 MG |
| Riboflavin | 0.037 MG | 0.141 MG |
| Niacin | 0.113 MG | 4.733 MG |
| Pantothenic acid | 0.185 MG | 0.994 MG |
| Vitamin B6 | 0.075 MG | 0.318 MG |
| Folate | 65 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
White bean is an excellent source of calcium and it has 711% more calcium than chicken quarter - white bean has 73mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
White bean is a great source of iron and it has 333% more iron than chicken quarter - white bean has 3mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both white beans and chicken quarter are high in potassium. White bean has 124% more potassium than chicken quarter - white bean has 454mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
For omega-3 fatty acids, chicken quarter has more alpha linoleic acid (ALA) and DPA than white bean per 100 grams.
| White Beans | Chicken Quarter | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.056 G | 0.181 G |
Comparing omega-6 fatty acids, chicken quarter has more linoleic acid than white bean per 100 grams.
| White Beans | Chicken Quarter | |
|---|---|---|
| linoleic acid | 0.067 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.067 G | 3.003 G |
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: White Beans (Beans, white, mature seeds, canned) and Chicken Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
White Beans g
()
|
Daily Values (%) |
Chicken Quarter 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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||