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Beans vs. Chicken meat — In-Depth Nutrition Comparison

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How are beans and chicken meat different?

  • Beans have more fiber and copper; however, chicken meat is richer in vitamin B3, selenium, vitamin B6, vitamin B12, iron, and phosphorus.
  • Chicken meat covers your daily need for vitamin B3, 50% more than beans.
  • Beans contain less saturated fat.
  • Beans have a higher glycemic index. The glycemic index of beans is 33, while the glycemic index of chicken meat is 0.

Beans, baked, canned, no salt added and Chicken, broilers or fryers, meat, and skin, cooked, roasted types were used in this article.

Infographic

Beans vs Chicken meat 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
5
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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +32.7%
Contains more CopperCopper +212.1%
Contains less SodiumSodium -98.8%
Contains more IronIron +334.5%
Contains more ZincZinc +38.6%
Contains more PhosphorusPhosphorus +75%
Contains more SeleniumSelenium +431.1%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more FolateFolate +380%
Contains more Vitamin AVitamin A +860%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +1873.7%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +114%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beans Chicken meat DV% diff.
Vitamin B3 0.43mg 8.487mg 50%
Protein 4.8g 27.3g 45%
Selenium 4.5µg 23.9µg 35%
Cholesterol 0mg 88mg 29%
Fiber 5.5g 0g 22%
Vitamin B6 0.13mg 0.4mg 21%
Vitamin B5 1.03mg 21%
Fats 0.4g 13.6g 20%
Polyunsaturated fat 0.172g 2.97g 19%
Saturated fat 0.103g 3.79g 17%
Copper 0.206mg 0.066mg 16%
Monounsaturated fat 0.035g 5.34g 13%
Vitamin B12 0µg 0.3µg 13%
Iron 0.29mg 1.26mg 12%
Phosphorus 104mg 182mg 11%
Vitamin B2 0.06mg 0.168mg 8%
Vitamin B1 0.15mg 0.063mg 7%
Calories 105kcal 239kcal 7%
Carbs 20.49g 0g 7%
Choline 30.8mg 65.9mg 6%
Vitamin A 5µg 48µg 5%
Zinc 1.4mg 1.94mg 5%
Folate 24µg 5µg 5%
Sodium 1mg 82mg 4%
Calcium 50mg 15mg 4%
Vitamin C 3.1mg 0mg 3%
Potassium 296mg 223mg 2%
Magnesium 32mg 23mg 2%
Manganese 0.02mg 1%
Vitamin E 0.15mg 0.27mg 1%
Vitamin K 0.8µg 2.4µg 1%
Net carbs 14.99g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 7.78g 0g N/A
Tryptophan 0.305mg 0%
Threonine 1.128mg 0%
Isoleucine 1.362mg 0%
Leucine 1.986mg 0%
Lysine 2.223mg 0%
Methionine 0.726mg 0%
Phenylalanine 1.061mg 0%
Valine 1.325mg 0%
Histidine 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.1%
Contains more OtherOther +-588.6%
Contains more ProteinProtein +468.8%
Contains more FatsFats +3300%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +15157.1%
Contains more Poly. FatPolyunsaturated fat +1626.7%

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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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.