Kidney Beans vs. Chicken
Nutrition comparison of Kidney Beans and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and chicken:
- Both chicken and kidney beans are high in calories, potassium and protein.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate.
- For omega-3 fatty acids, chicken has more dha and dpa than kidney bean.
- Kidney bean has 8.4 times less saturated fat than chicken.
- Kidney bean has signficantly less cholesterol than chicken.
- Kidney bean is a great source of calcium.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and kidney beans are high in calories. Chicken has 56% more calories than kidney bean - chicken has 189 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Chicken | |
|---|---|---|
| Protein | 26% | 49% |
| Carbohydrates | 67% | ~ |
| Fat | 7% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than chicken - kidney bean has 6g of dietary fiber per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and kidney beans are high in protein. Chicken has 187% more protein than kidney bean - chicken has 23.3g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 8.4 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both chicken and kidney beans are low in trans fat - chicken has 0.09g of trans fat per 100 grams and kidney bean does not contain significant amounts.
cholesterol
Kidney bean has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and chicken contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and kidney beans contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Chicken and kidney beans contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate.
| Kidney Beans | Chicken | |
|---|---|---|
| Thiamin | 0.06 MG | 0.121 MG |
| Riboflavin | 0.015 MG | 0.302 MG |
| Niacin | 0.417 MG | 7.107 MG |
| Pantothenic acid | ~ | 1.327 MG |
| Vitamin B6 | 0.113 MG | 0.538 MG |
| Folate | 23 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 625% more calcium than chicken - chicken has 8mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 61% more iron than chicken - chicken has 0.93mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both chicken and kidney beans are high in potassium. Chicken has 171% more potassium than kidney bean - chicken has 677mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than kidney bean per 100 grams. Both kidney beans and chicken contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.132 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Chicken | |
|---|---|---|
| linoleic acid | 0.217 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.217 G | 1.838 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Kidney Beans g
()
|
Daily Values (%) |
Cooked Chicken g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken or kidney beans contain more calories in 100 grams?Both chicken and kidney beans are high in calories. Chicken has 60% more calories than kidney bean - chicken has 189 calories in 100g and kidney bean has 121 calories.
Is chicken or kidney beans better for protein?
Both chicken and kidney beans are high in protein. Chicken has 190% more protein than kidney bean - chicken has 23.3g of protein per 100 grams and kidney bean has 8.1g of protein.
Does kidney beans or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and chicken has no carbs..
Does chicken or kidney beans contain more potassium?
Both chicken and kidney beans are high in potassium. Chicken has 170% more potassium than kidney bean - chicken has 677mg of potassium in 100 grams and kidney bean has 250mg of potassium.