Chicken Breast vs. Green Bean

Nutrition comparison of Cooked Chicken Breast and Green Bean


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked chicken breast versus green bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chicken breast and green bean:

  • Both green bean and chicken breast are high in potassium.
  • Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, green bean contains more folate.
  • Chicken breast is an excellent source of protein.
  • Green bean is a great source of Vitamin C and dietary fiber.
Detailed nutritional comparison of chicken breast and green bean 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chicken Breast src
Image of Green Bean src

Calories and Carbs

calories

Chicken breast is high in calories and green bean has 81% less calories than chicken breast - green bean has 31 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to green bean per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chicken Breast Green Bean
Protein 79% 20%
Carbohydrates ~ 76%
Fat 21% 5%
Alcohol ~ ~

carbohydrates

Chicken breast has less carbohydrates than green bean - green bean has 7g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Green bean is a great source of dietary fiber and it has more dietary fiber than chicken breast - green bean has 2.7g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Chicken breast has less sugar than green bean - green bean has 3.3g 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 15 times more protein than green bean - green bean has 1.8g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Green bean and chicken breast contain similar amounts of saturated fat - green bean has 0.05g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Green bean is a great source of Vitamin C and it has more Vitamin C than chicken breast - green bean has 12.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.

Vitamin A

Green bean has 483% more Vitamin A than chicken breast - green bean has 35ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.

Vitamin D

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

Vitamin E

Green bean and chicken breast contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

Vitamin K

Green bean has 142 times more Vitamin K than chicken breast - green bean has 43ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.

The B Vitamins

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

Chicken Breast Green Bean
Thiamin 0.07 MG 0.082 MG
Riboflavin 0.114 MG 0.104 MG
Niacin 13.712 MG 0.734 MG
Pantothenic acid 0.965 MG 0.225 MG
Vitamin B6 0.6 MG 0.141 MG
Folate 4 UG 33 UG
Vitamin B12 0.34 UG ~

Minerals

calcium

Green bean has 147% more calcium than chicken breast - green bean has 37mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Green bean and chicken breast contain similar amounts of iron - green bean has 1mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Both green bean and chicken breast are high in potassium. Chicken breast has 21% more potassium than green bean - green bean has 211mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than green bean per 100 grams.

Chicken Breast Green Bean
alpha linoleic acid 0.03 G 0.069 G
DHA 0.02 G ~
EPA 0.01 G ~
DPA 0.01 G ~
Total 0.07 G 0.069 G

omega 6s

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

Chicken Breast Green Bean
linoleic acid 0.59 G 0.044 G
other omega 6 0.06 G ~
Total 0.65 G 0.044 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Green Bean (Beans, snap, green, raw) .

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FAQ

Does green bean or chicken breast contain more calories in 100 grams?
Chicken breast is high in calories and green bean has 80% less calories than chicken breast - green bean has 31 calories in 100g and chicken breast has 165 calories.

Is green bean or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 15 times more protein than green bean - green bean has 1.8g of protein per 100 grams and chicken breast has 31g of protein.

Does green bean or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than green bean - green bean has 7g of carbs for 100g and chicken breast has no carbs..

Does green bean or chicken breast contain more potassium?
Both green bean and chicken breast are high in potassium. Chicken breast has 20% more potassium than green bean - green bean has 211mg of potassium in 100 grams and chicken breast has 256mg of potassium.