Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and chicken quarter:
Both kidney beans and chicken quarter are high in calories. Chicken quarter has 77% more calories than kidney bean - kidney bean has 121 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, kidney beans is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken quarter per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Chicken Quarter | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | 67% | ~ |
| Fat | 7% | 69% |
| Alcohol | ~ | ~ |
Chicken quarter has 121.3 times less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than chicken quarter - kidney bean has 6g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
Both kidney beans and chicken quarter are high in protein. Chicken quarter has 102% more protein than kidney bean - kidney bean has 8.1g of protein per 100 grams and chicken quarter has 16.4g of protein.
Kidney bean has signficantly less saturated fat than chicken quarter - kidney bean has 0.33g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and kidney beans are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and kidney bean does not contain significant amounts.
Kidney bean has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Kidney beans and chicken quarter contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and chicken quarter has 0.2mg of Vitamin C.
Chicken quarter has more Vitamin A than kidney bean - chicken quarter has 28ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Chicken quarter and kidney beans contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Kidney beans and chicken quarter contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
Kidney beans and chicken quarter contain similar amounts of Vitamin K - kidney bean has 5.7ug 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, kidney bean contains more folate. Both kidney beans and chicken quarter contain significant amounts of thiamin.
| Kidney Beans | Chicken Quarter | |
|---|---|---|
| Thiamin | 0.06 MG | 0.073 MG |
| Riboflavin | 0.015 MG | 0.141 MG |
| Niacin | 0.417 MG | 4.733 MG |
| Pantothenic acid | ~ | 0.994 MG |
| Vitamin B6 | 0.113 MG | 0.318 MG |
| Folate | 23 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Kidney bean is a great source of calcium and it has 544% more calcium than chicken quarter - kidney bean has 58mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Kidney bean has 117% more iron than chicken quarter - kidney bean has 1.5mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both kidney beans and chicken quarter are high in potassium. Kidney bean has 23% more potassium than chicken quarter - kidney bean has 250mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
For omega-3 fatty acids, chicken quarter has more DPA than kidney bean per 100 grams. Both kidney beans and chicken quarter contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Chicken Quarter | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.132 G | 0.181 G |
Comparing omega-6 fatty acids, chicken quarter has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Chicken Quarter | |
|---|---|---|
| linoleic acid | 0.217 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Chicken Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Kidney 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||