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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Calories and Carbs

calories

Chicken breast is high in calories and black bean has less calories than chicken breast - chicken breast has 165kcal of calories per 100 grams and black bean has 91kcal of calories.

dietary fiber

Black bean is a 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 a excellent source of protein and it has 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.

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.

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 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 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 - 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) .

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Black Beans
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