Kidney Beans vs. Chicken Breast
Nutrition comparison of Kidney 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
kidney 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 kidney beans and chicken breast:
- Both chicken breast and kidney beans are high in calories, potassium and protein.
- Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate.
- Kidney bean is a great source of calcium.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and kidney beans are high in calories. Chicken breast has 36% more calories than kidney bean - chicken breast has 165 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Chicken Breast | |
|---|---|---|
| Protein | 26% | 79% |
| Carbohydrates | 67% | ~ |
| Fat | 7% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than kidney bean - kidney bean has 20.8g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - kidney bean has 6g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and kidney beans are high in protein. Chicken breast has 282% more protein than kidney bean - chicken breast has 31g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Chicken breast and kidney beans contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
cholesterol
Kidney bean has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Kidney beans and chicken breast contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than kidney bean - chicken breast has 6ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than kidney bean - chicken breast has 5iu of Vitamin D per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Chicken breast and kidney beans contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Chicken breast and kidney beans contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, kidney bean contains more folate. Both kidney beans and chicken breast contain significant amounts of thiamin.
| Kidney Beans | Chicken Breast | |
|---|---|---|
| Thiamin | 0.06 MG | 0.07 MG |
| Riboflavin | 0.015 MG | 0.114 MG |
| Niacin | 0.417 MG | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | 0.113 MG | 0.6 MG |
| Folate | 23 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 287% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 44% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both chicken breast and kidney beans are high in potassium. Chicken breast is very similar to kidney bean for potassium - chicken breast has 256mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than kidney bean per 100 grams.
| Kidney Beans | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.132 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.217 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.217 G | 0.65 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kidney Beans or Chicken Breast .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Kidney Beans g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken breast or kidney beans contain more calories in 100 grams?Both chicken breast and kidney beans are high in calories. Chicken breast has 40% more calories than kidney bean - chicken breast has 165 calories in 100g and kidney bean has 121 calories.
Is chicken breast or kidney beans better for protein?
Both chicken breast and kidney beans are high in protein. Chicken breast has 280% more protein than kidney bean - chicken breast has 31g of protein per 100 grams and kidney bean has 8.1g of protein.
Does kidney beans or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than kidney bean - kidney bean has 20.8g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or kidney beans contain more potassium?
Both chicken breast and kidney beans are high in potassium. Chicken breast is very similar to kidney bean for potassium - chicken breast has 256mg of potassium in 100 grams and kidney bean has 250mg of potassium.