Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and chicken leg:
Both chicken leg and white beans are high in calories. Chicken leg has 88% more calories than white bean - chicken leg has 214 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. White beans has a macronutrient ratio of 25:73:2 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Chicken Leg | |
|---|---|---|
| Protein | 25% | 31% |
| Carbohydrates | 73% | ~ |
| Fat | 2% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has signficantly less carbohydrates than white bean - chicken leg has 0.17g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
White bean is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - white bean has 4.8g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
White beans and chicken leg contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 125% more protein than white bean - chicken leg has 16.4g of protein per 100 grams and white bean has 7.3g of protein.
White bean has signficantly less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Both chicken leg and white beans are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and white bean does not contain significant amounts.
White bean has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Chicken leg and white beans contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Chicken leg has more Vitamin A than white bean - chicken leg has 28ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Chicken leg and white beans contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and white bean does not contain significant amounts.
Chicken leg and white beans contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Chicken leg and white beans contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
Chicken leg has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, white bean contains more folate. Both white beans and chicken leg contain significant amounts of thiamin.
| White Beans | Chicken Leg | |
|---|---|---|
| Thiamin | 0.096 MG | 0.073 MG |
| Riboflavin | 0.037 MG | 0.141 MG |
| Niacin | 0.113 MG | 4.733 MG |
| Pantothenic acid | 0.185 MG | 0.994 MG |
| Vitamin B6 | 0.075 MG | 0.318 MG |
| Folate | 65 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
White bean is an excellent source of calcium and it has 711% more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and white bean has 73mg of calcium.
White bean is a great source of iron and it has 333% more iron than chicken leg - chicken leg has 0.69mg of iron per 100 grams and white bean has 3mg of iron.
Both chicken leg and white beans are high in potassium. White bean has 124% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and white bean has 454mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than white bean per 100 grams.
| White Beans | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.056 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than white bean per 100 grams.
| White Beans | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.067 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
White Beans g
()
|
Daily Values (%) |
Chicken Leg 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 % |
|
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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||