Black Beans vs. Chicken Breast

Nutrition comparison of Black 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 black 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 black beans and chicken breast:

  • Both chicken breast and black beans are high in potassium.
  • Black bean has more thiamin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Black bean is an excellent source of dietary fiber.
  • Chicken breast is an excellent source of protein.
  • For omega-3 fatty acids, chicken breast has more dha than black bean.
Detailed nutritional comparison of black 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: Black Beans (Beans, black turtle, 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 Black Beans src
Image of Chicken Breast src

Calories and Carbs

calories

Chicken breast is high in calories and black bean has 45% less calories than chicken breast - chicken breast has 165 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 lighter in fat compared to chicken breast per calorie. Black beans has a macronutrient ratio of 26:71:3 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Black Beans Chicken Breast
Protein 26% 79%
Carbohydrates 71% ~
Fat 3% 21%
Alcohol ~ ~

carbohydrates

Chicken breast has less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Black bean is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - black bean has 6.9g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Black beans and chicken breast contain similar amounts of sugar - black bean has 0.23g 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 414% more protein than black bean - chicken breast has 31g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Chicken breast and black beans contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Black bean has more Vitamin C than chicken breast - black bean has 2.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.

Vitamin A

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

Vitamin D

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

Vitamin E

Chicken breast and black beans contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Chicken breast and black beans contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.

The B Vitamins

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

Black Beans Chicken Breast
Thiamin 0.14 MG 0.07 MG
Riboflavin 0.12 MG 0.114 MG
Niacin 0.62 MG 13.712 MG
Pantothenic acid 0.184 MG 0.965 MG
Vitamin B6 0.055 MG 0.6 MG
Folate 61 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

Black bean has 133% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Black bean has 83% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both chicken breast and black beans are high in potassium. Black bean has 20% more potassium than chicken breast - chicken breast has 256mg 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 breast has more DHA than black bean per 100 grams. Both black beans and chicken breast contain significant amounts of alpha linoleic acid (ALA).

Black Beans Chicken Breast
alpha linoleic acid 0.057 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.057 G 0.07 G

omega 6s

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

Black Beans Chicken Breast
linoleic acid 0.068 G 0.59 G
other omega 6 ~ 0.06 G
Total 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

Black Beans g

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