Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and green bean:
Chicken leg is high in calories and green bean has 86% less calories than chicken leg - green bean has 31 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken leg is heavier in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Chicken leg has a macronutrient ratio of 31:0:69 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Green Bean | |
|---|---|---|
| Protein | 31% | 20% |
| Carbohydrates | ~ | 76% |
| Fat | 69% | 5% |
| Alcohol | ~ | ~ |
Chicken leg has 40 times less carbohydrates than green bean - green bean has 7g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Green bean is a great source of dietary fiber and it has more dietary fiber than chicken leg - green bean has 2.7g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than green bean - green bean has 3.3g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 795% more protein than green bean - green bean has 1.8g of protein per 100 grams and chicken leg has 16.4g of protein.
Green bean has signficantly less saturated fat than chicken leg - green bean has 0.05g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and green bean are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and green bean does not contain significant amounts.
Green bean has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and green bean does not contain significant amounts.
Green bean is a great source of Vitamin C and it has 60 times more Vitamin C than chicken leg - green bean has 12.2mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Green bean and chicken leg contain similar amounts of Vitamin A - green bean has 35ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and green bean contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and green bean does not contain significant amounts.
Green bean and chicken leg contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Green bean has 17 times more Vitamin K than chicken leg - green bean has 43ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate. Both chicken leg and green bean contain significant amounts of thiamin and riboflavin.
| Chicken Leg | Green Bean | |
|---|---|---|
| Thiamin | 0.073 MG | 0.082 MG |
| Riboflavin | 0.141 MG | 0.104 MG |
| Niacin | 4.733 MG | 0.734 MG |
| Pantothenic acid | 0.994 MG | 0.225 MG |
| Vitamin B6 | 0.318 MG | 0.141 MG |
| Folate | 4 UG | 33 UG |
| Vitamin B12 | 0.56 UG | ~ |
Green bean has signficantly more calcium than chicken leg - green bean has 37mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Green bean and chicken leg contain similar amounts of iron - green bean has 1mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both green bean and chicken leg are high in potassium. Green bean has a little more potassium (4%) than chicken leg by weight - green bean has 211mg of potassium per 100 grams and chicken leg has 203mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Chicken Leg | Green Bean | |
|---|---|---|
| lutein + zeaxanthin | 91 UG | 640 UG |
| beta-carotene | ~ | 379 UG |
| alpha-carotene | ~ | 69 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than green bean per 100 grams.
| Chicken Leg | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.069 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.069 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than green bean per 100 grams.
| Chicken Leg | Green Bean | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 0.044 G |
| Total | 3.003 G | 0.044 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: Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) and Green Bean (Beans, snap, green, raw) .
Chicken Leg g
()
|
Daily Values (%) |
Green Bean 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 | |||