Pinto Beans vs. Chicken Breast
Nutrition comparison of Pinto 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
pinto 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 pinto beans and chicken breast:
- Both chicken breast and pinto beans are high in calories and potassium.
- Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pinto bean contains more folate.
- Chicken breast is an excellent source of protein.
- Pinto bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) 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 pinto beans are high in calories. Chicken breast has 45% more calories than pinto bean - chicken breast has 165 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Chicken Breast | |
|---|---|---|
| Protein | 24% | 79% |
| Carbohydrates | 69% | ~ |
| Fat | 7% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than pinto bean - pinto bean has 20.2g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - pinto bean has 5.5g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Pinto beans and chicken breast contain similar amounts of sugar - pinto bean has 0.54g 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 344% more protein than pinto bean - chicken breast has 31g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Chicken breast and pinto beans contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
cholesterol
Pinto bean has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Pinto beans and chicken breast contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than pinto bean - chicken breast has 6ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than pinto bean - chicken breast has 5iu of Vitamin D per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Chicken breast and pinto beans contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Chicken breast and pinto beans contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, pinto bean contains more folate. Both pinto beans and chicken breast contain significant amounts of thiamin.
| Pinto Beans | Chicken Breast | |
|---|---|---|
| Thiamin | 0.052 MG | 0.07 MG |
| Riboflavin | 0.019 MG | 0.114 MG |
| Niacin | 0.272 MG | 13.712 MG |
| Pantothenic acid | ~ | 0.965 MG |
| Vitamin B6 | ~ | 0.6 MG |
| Folate | 24 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 320% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Chicken breast and pinto beans contain similar amounts of iron - chicken breast has 1mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both chicken breast and pinto beans are high in potassium. Chicken breast is very similar to chicken breast for potassium - chicken breast has 256mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than pinto bean per 100 grams.
| Pinto Beans | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.158 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.115 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.115 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: Pinto Beans (Beans, pinto, canned, drained solids) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Pinto Beans g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 | |||
FAQ
Does chicken breast or pinto beans contain more calories in 100 grams?Both chicken breast and pinto beans are high in calories. Chicken breast has 50% more calories than pinto bean - chicken breast has 165 calories in 100g and pinto bean has 114 calories.
Is chicken breast or pinto beans better for protein?
Chicken breast is a fantastic source of protein and it has 340% more protein than pinto bean - chicken breast has 31g of protein per 100 grams and pinto bean has 7g of protein.
Does pinto beans or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than pinto bean - pinto bean has 20.2g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 320% more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does chicken breast or pinto beans contain more potassium?
Both chicken breast and pinto beans are high in potassium. Chicken breast is very similar to chicken breast for potassium - chicken breast has 256mg of potassium in 100 grams and pinto bean has 274mg of potassium.