Chicken Breast vs. Green Bean
Nutrition comparison of Cooked Chicken Breast and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and green bean:
- Both green bean and chicken breast are high in potassium.
- Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate.
- Chicken breast is an excellent source of protein.
- Green bean is a great source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and green bean has 81% less calories than chicken breast - green bean has 31 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Green Bean | |
|---|---|---|
| Protein | 79% | 20% |
| Carbohydrates | ~ | 76% |
| Fat | 21% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than green bean - green bean has 7g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Green bean is a great source of dietary fiber and it has more dietary fiber than chicken breast - green bean has 2.7g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than green bean - green bean has 3.3g 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 15 times more protein than green bean - green bean has 1.8g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Green bean and chicken breast contain similar amounts of saturated fat - green bean has 0.05g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Green bean has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and green bean does not contain significant amounts.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than chicken breast - green bean has 12.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Green bean has 483% more Vitamin A than chicken breast - green bean has 35ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than green bean - chicken breast has 5iu of Vitamin D per 100 grams and green bean does not contain significant amounts.
Vitamin E
Green bean and chicken breast contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Green bean has 142 times more Vitamin K than chicken breast - green bean has 43ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate. Both chicken breast and green bean contain significant amounts of thiamin and riboflavin.
| Chicken Breast | Green Bean | |
|---|---|---|
| Thiamin | 0.07 MG | 0.082 MG |
| Riboflavin | 0.114 MG | 0.104 MG |
| Niacin | 13.712 MG | 0.734 MG |
| Pantothenic acid | 0.965 MG | 0.225 MG |
| Vitamin B6 | 0.6 MG | 0.141 MG |
| Folate | 4 UG | 33 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Green bean has 147% more calcium than chicken breast - green bean has 37mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Green bean and chicken breast contain similar amounts of iron - green bean has 1mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both green bean and chicken breast are high in potassium. Chicken breast has 21% more potassium than green bean - green bean has 211mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than green bean per 100 grams.
| Chicken Breast | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.069 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than green bean per 100 grams.
| Chicken Breast | Green Bean | |
|---|---|---|
| linoleic acid | 0.59 G | 0.044 G |
| other omega 6 | 0.06 G | ~ |
| Total | 0.65 G | 0.044 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Green Bean (Beans, snap, green, raw) .
Cooked Chicken Breast g
()
|
Daily Values (%) |
Green Bean g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 green bean or chicken breast contain more calories in 100 grams?Chicken breast is high in calories and green bean has 80% less calories than chicken breast - green bean has 31 calories in 100g and chicken breast has 165 calories.
Is green bean or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 15 times more protein than green bean - green bean has 1.8g of protein per 100 grams and chicken breast has 31g of protein.
Does green bean or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than green bean - green bean has 7g of carbs for 100g and chicken breast has no carbs..
Does green bean or chicken breast contain more potassium?
Both green bean and chicken breast are high in potassium. Chicken breast has 20% more potassium than green bean - green bean has 211mg of potassium in 100 grams and chicken breast has 256mg of potassium.