Black Beans vs. Chicken
Nutrition comparison of Black 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
black beans
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and chicken:
- Both chicken and black beans are high in potassium.
- Black bean has 40.4 times less saturated fat than chicken.
- Black bean has signficantly less cholesterol than chicken.
- Black bean is an excellent source of dietary fiber.
- Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate.
- Chicken is an excellent source of protein.
- For omega-3 fatty acids, chicken has more dha and dpa than black bean.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and black bean has 52% less calories than chicken - chicken has 189 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Black beans has a macronutrient ratio of 26:71:3 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Chicken | |
|---|---|---|
| Protein | 26% | 49% |
| Carbohydrates | 71% | ~ |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than chicken - black bean has 6.9g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Black beans and chicken contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 286% more protein than black bean - chicken has 23.3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has 40.4 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Both chicken and black beans are low in trans fat - chicken has 0.09g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Black bean has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than chicken - black bean has 2.7mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Black beans and chicken contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and black beans contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Chicken and black beans contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate. Both black beans and chicken contain significant amounts of thiamin.
| Black Beans | Chicken | |
|---|---|---|
| Thiamin | 0.14 MG | 0.121 MG |
| Riboflavin | 0.12 MG | 0.302 MG |
| Niacin | 0.62 MG | 7.107 MG |
| Pantothenic acid | 0.184 MG | 1.327 MG |
| Vitamin B6 | 0.055 MG | 0.538 MG |
| Folate | 61 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Black bean has 338% more calcium than chicken - chicken has 8mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 104% more iron than chicken - chicken has 0.93mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both chicken and black beans are high in potassium. Chicken has 120% more potassium than black bean - chicken has 677mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than black bean per 100 grams. Both black beans and chicken contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.057 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than black bean per 100 grams.
| Black Beans | Chicken | |
|---|---|---|
| linoleic acid | 0.068 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Black Beans g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 | |||
FAQ
Does chicken or black beans contain more calories in 100 grams?Chicken is high in calories and black bean has 50% less calories than chicken - chicken has 189 calories in 100g and black bean has 91 calories.
Is chicken or black beans better for protein?
Chicken is a fantastic source of protein and it has 290% more protein than black bean - chicken has 23.3g of protein per 100 grams and black bean has 6g of protein.
Does black beans or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than black bean - black bean has 16.6g of carbs for 100g and chicken has no carbs..
Does chicken or black beans contain more potassium?
Both chicken and black beans are high in potassium. Chicken has 120% more potassium than black bean - chicken has 677mg of potassium in 100 grams and black bean has 308mg of potassium.