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  6. Beans vs. Chicken breast

Beans vs. Chicken breast — In-Depth Nutrition Comparison

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Important differences between beans and chicken breast

  • Beans have more fiber and copper; however, chicken breast has more vitamin B3, selenium, vitamin B6, phosphorus, vitamin B12, choline, and iron.
  • Chicken breast's daily need coverage for vitamin B3 is 90% more.
  • Beans have a higher glycemic index than chicken breast.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Beans vs Chicken breast infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
Contains more CalciumCalcium +212.5%
Contains more CopperCopper +281.5%
Contains more ZincZinc +29.6%
Contains less SodiumSodium -98.7%
Contains more IronIron +293.1%
Contains more PhosphorusPhosphorus +136.5%
Contains more SeleniumSelenium +482.2%
~equal in Magnesium ~31mg
~equal in Potassium ~276mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3% 52%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +89.9%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +108.3%
Contains more Vitamin B3Vitamin B3 +3337.7%
Contains more Vitamin B6Vitamin B6 +392.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +211.4%

All nutrients comparison - raw data values

Nutrient Beans Chicken breast DV% diff.
Vitamin B3 0.43mg 14.782mg 90%
Protein 4.8g 33.44g 57%
Selenium 4.5µg 26.2µg 39%
Vitamin B6 0.13mg 0.64mg 39%
Cholesterol 0mg 91mg 30%
Fiber 5.5g 0g 22%
Vitamin B5 1.04mg 21%
Phosphorus 104mg 246mg 20%
Copper 0.206mg 0.054mg 17%
Vitamin B12 0µg 0.37µg 15%
Choline 30.8mg 95.9mg 12%
Iron 0.29mg 1.14mg 11%
Carbs 20.49g 0.51g 7%
Fats 0.4g 4.71g 7%
Polyunsaturated fat 0.172g 1.07g 6%
Vitamin B1 0.15mg 0.079mg 6%
Folate 24µg 4µg 5%
Saturated fat 0.103g 1.29g 5%
Vitamin B2 0.06mg 0.125mg 5%
Monounsaturated fat 0.035g 1.72g 4%
Calories 105kcal 187kcal 4%
Vitamin C 3.1mg 0mg 3%
Calcium 50mg 16mg 3%
Sodium 1mg 79mg 3%
Zinc 1.4mg 1.08mg 3%
Vitamin E 0.15mg 0.42mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Manganese 0.021mg 1%
Vitamin K 0.8µg 2.4µg 1%
Potassium 296mg 276mg 1%
Net carbs 14.99g 0.51g N/A
Magnesium 32mg 31mg 0%
Sugar 7.78g 0g N/A
Vitamin A 5µg 7µg 0%
Tryptophan 0.39mg 0%
Threonine 1.412mg 0%
Isoleucine 1.765mg 0%
Leucine 2.509mg 0%
Lysine 2.836mg 0%
Methionine 0.925mg 0%
Phenylalanine 1.328mg 0%
Valine 1.659mg 0%
Histidine 1.037mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more CarbsCarbs +3917.6%
Contains more WaterWater +20.6%
Contains more OtherOther +51.3%
Contains more ProteinProtein +596.7%
Contains more FatsFats +1077.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +4814.3%
Contains more Poly. FatPolyunsaturated fat +522.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.