White Beans vs. Chicken
Nutrition comparison of White 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
white beans
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and chicken:
- Both chicken and white beans are high in calories and potassium.
- Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate.
- Chicken has signficantly less carbohydrates than white bean.
- Chicken is an excellent source of protein.
- For omega-3 fatty acids, chicken has more dha and dpa than white bean.
- White bean has 41 times less saturated fat than chicken.
- White bean has signficantly less cholesterol than chicken.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and white beans are high in calories. Chicken has 66% more calories than white bean - chicken has 189 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. White beans has a macronutrient ratio of 25:73:2 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Chicken | |
|---|---|---|
| Protein | 25% | 49% |
| Carbohydrates | 73% | ~ |
| Fat | 2% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
White bean is an excellent source of dietary fiber and it has more dietary fiber than chicken - white bean has 4.8g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
White beans and chicken contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 221% more protein than white bean - chicken has 23.3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 41 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both chicken and white beans are low in trans fat - chicken has 0.09g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
White bean has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin E
Chicken and white beans contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Chicken and white beans contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate. Both white beans and chicken contain significant amounts of thiamin.
| White Beans | Chicken | |
|---|---|---|
| Thiamin | 0.096 MG | 0.121 MG |
| Riboflavin | 0.037 MG | 0.302 MG |
| Niacin | 0.113 MG | 7.107 MG |
| Pantothenic acid | 0.185 MG | 1.327 MG |
| Vitamin B6 | 0.075 MG | 0.538 MG |
| Folate | 65 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 813% more calcium than chicken - chicken has 8mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 222% more iron than chicken - chicken has 0.93mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both chicken and white beans are high in potassium. Chicken has 49% more potassium than white bean - chicken has 677mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than white bean per 100 grams. Both white beans and chicken contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.056 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than white bean per 100 grams.
| White Beans | Chicken | |
|---|---|---|
| linoleic acid | 0.067 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
White 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 % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 | |||
FAQ
Does chicken or white beans contain more calories in 100 grams?Both chicken and white beans are high in calories. Chicken has 70% more calories than white bean - chicken has 189 calories in 100g and white bean has 114 calories.
Is chicken or white beans better for protein?
Chicken is a fantastic source of protein and it has 220% more protein than white bean - chicken has 23.3g of protein per 100 grams and white bean has 7.3g of protein.
Does white beans or chicken have more carbohydrates?
By weight, chicken has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and chicken has no carbs..
Does chicken or white beans contain more calcium?
White bean is a rich source of calcium and it has 810% more calcium than chicken - chicken has 8mg of calcium in 100 grams and white bean has 73mg of calcium.
Does chicken or white beans contain more potassium?
Both chicken and white beans are high in potassium. Chicken has 50% more potassium than white bean - chicken has 677mg of potassium in 100 grams and white bean has 454mg of potassium.