White Beans vs. Chicken Breast

Nutrition comparison of White Beans and Cooked Chicken Breast

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 breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white beans and chicken breast:

  • Both chicken breast and white beans are high in calories and potassium.
  • Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate.
  • Chicken breast has signficantly less carbohydrates than white bean.
  • Chicken breast is an excellent source of protein.
  • For omega-3 fatty acids, chicken breast has more dha than white bean.
  • White bean is a great source of iron.
  • White bean is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of white beans and chicken breast is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.

Image of White Beans src
Image of Chicken Breast src

Calories and Carbs

calories

Both chicken breast and white beans are high in calories. Chicken breast has 45% more calories than white bean - chicken breast has 165 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 lighter in fat compared to chicken breast per calorie. White beans has a macronutrient ratio of 25:73:2 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Chicken Breast
Protein 25% 79%
Carbohydrates 73% ~
Fat 2% 21%
Alcohol ~ ~

carbohydrates

Chicken breast has signficantly less carbohydrates than white bean - white bean has 21.2g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

White bean is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - white bean has 4.8g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

White beans and chicken breast contain similar amounts of sugar - white bean has 0.29g 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 327% more protein than white bean - chicken breast has 31g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Chicken breast and white beans contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

cholesterol

White bean has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and white bean does not contain significant amounts.

Vitamins

Vitamin A

Chicken breast has more Vitamin A than white bean - chicken breast has 6ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin D

Chicken breast has more Vitamin D than white bean - chicken breast has 5iu of Vitamin D per 100 grams and white bean does not contain significant amounts.

Vitamin E

Chicken breast and white beans contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Chicken breast and white beans contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate. Both white beans and chicken breast contain significant amounts of thiamin.

White Beans Chicken Breast
Thiamin 0.096 MG 0.07 MG
Riboflavin 0.037 MG 0.114 MG
Niacin 0.113 MG 13.712 MG
Pantothenic acid 0.185 MG 0.965 MG
Vitamin B6 0.075 MG 0.6 MG
Folate 65 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

White bean is an excellent source of calcium and it has 387% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

White bean is a great source of iron and it has 188% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both chicken breast and white beans are high in potassium. White bean has 77% more potassium than chicken breast - chicken breast has 256mg 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 breast has more DHA than white bean per 100 grams. Both white beans and chicken breast contain significant amounts of alpha linoleic acid (ALA).

White Beans Chicken Breast
alpha linoleic acid 0.056 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.056 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, chicken breast has more linoleic acid than white bean per 100 grams.

White Beans Chicken Breast
linoleic acid 0.067 G 0.59 G
other omega 6 ~ 0.06 G
Total 0.067 G 0.65 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 Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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FAQ

Does chicken breast or white beans contain more calories in 100 grams?
Both chicken breast and white beans are high in calories. Chicken breast has 50% more calories than white bean - chicken breast has 165 calories in 100g and white bean has 114 calories.

Is chicken breast or white beans better for protein?
Chicken breast is a fantastic source of protein and it has 330% more protein than white bean - chicken breast has 31g of protein per 100 grams and white bean has 7.3g of protein.

Does white beans or chicken breast have more carbohydrates?
By weight, chicken breast has signficantly fewer carbohydrates than white bean - white bean has 21.2g of carbs for 100g and chicken breast has no carbs..

Does chicken breast or white beans contain more calcium?
White bean is a rich source of calcium and it has 390% more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and white bean has 73mg of calcium.

Does chicken breast or white beans contain more potassium?
Both chicken breast and white beans are high in potassium. White bean has 80% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and white bean has 454mg of potassium.