Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and chicken quarter:
Chicken quarter is high in calories and black bean has 57% less calories than chicken quarter - black bean has 91 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, black beans is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken quarter per calorie. Black beans has a macronutrient ratio of 26:71:3 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Chicken Quarter | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | 71% | ~ |
| Fat | 3% | 69% |
| Alcohol | ~ | ~ |
Chicken quarter has 96.3 times less carbohydrates than black bean - black bean has 16.6g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Black bean is an excellent source of dietary fiber and it has more dietary fiber than chicken quarter - black bean has 6.9g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
Black beans and chicken quarter contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and chicken quarter does not contain significant amounts.
Chicken quarter is an excellent source of protein and it has 171% more protein than black bean - black bean has 6g of protein per 100 grams and chicken quarter has 16.4g of protein.
Black bean has signficantly less saturated fat than chicken quarter - black bean has 0.08g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and black beans are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and black bean does not contain significant amounts.
Black bean has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Black bean has 12 times more Vitamin C than chicken quarter - black bean has 2.7mg of Vitamin C per 100 grams and chicken quarter has 0.2mg of Vitamin C.
Chicken quarter has more Vitamin A than black bean - chicken quarter has 28ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Chicken quarter and black beans contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and black bean does not contain significant amounts.
Black beans and chicken quarter contain similar amounts of Vitamin E - black bean has 0.62mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
Black beans and chicken quarter contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.
Chicken quarter has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, black bean contains more folate. Both black beans and chicken quarter contain significant amounts of thiamin and riboflavin.
| Black Beans | Chicken Quarter | |
|---|---|---|
| Thiamin | 0.14 MG | 0.073 MG |
| Riboflavin | 0.12 MG | 0.141 MG |
| Niacin | 0.62 MG | 4.733 MG |
| Pantothenic acid | 0.184 MG | 0.994 MG |
| Vitamin B6 | 0.055 MG | 0.318 MG |
| Folate | 61 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Black bean has 289% more calcium than chicken quarter - black bean has 35mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Black bean has 175% more iron than chicken quarter - black bean has 1.9mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both black beans and chicken quarter are high in potassium. Black bean has 52% more potassium than chicken quarter - black bean has 308mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
For omega-3 fatty acids, chicken quarter has more alpha linoleic acid (ALA) and DPA than black bean per 100 grams.
| Black Beans | Chicken Quarter | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.057 G | 0.181 G |
Comparing omega-6 fatty acids, chicken quarter has more linoleic acid than black bean per 100 grams.
| Black Beans | Chicken Quarter | |
|---|---|---|
| linoleic acid | 0.068 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Chicken Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Black Beans g
()
|
Daily Values (%) |
Chicken Quarter 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 | |||