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Chicken meat vs. Beans — In-Depth Nutrition Comparison

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How are chicken meat and beans different?

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

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

Infographic

Chicken meat vs Beans 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.
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%
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%
Contains more IronIron +334.5%
Contains more ZincZinc +38.6%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +431.1%
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%

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.
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%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more CholineCholine +114%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more FolateFolate +380%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chicken meat Beans DV% diff.
Vitamin B3 8.487mg 0.43mg 50%
Protein 27.3g 4.8g 45%
Selenium 23.9µg 4.5µg 35%
Cholesterol 88mg 0mg 29%
Fiber 0g 5.5g 22%
Vitamin B6 0.4mg 0.13mg 21%
Vitamin B5 1.03mg 21%
Fats 13.6g 0.4g 20%
Polyunsaturated fat 2.97g 0.172g 19%
Saturated fat 3.79g 0.103g 17%
Copper 0.066mg 0.206mg 16%
Monounsaturated fat 5.34g 0.035g 13%
Vitamin B12 0.3µg 0µg 13%
Iron 1.26mg 0.29mg 12%
Phosphorus 182mg 104mg 11%
Vitamin B2 0.168mg 0.06mg 8%
Vitamin B1 0.063mg 0.15mg 7%
Calories 239kcal 105kcal 7%
Carbs 0g 20.49g 7%
Choline 65.9mg 30.8mg 6%
Vitamin A 48µg 5µg 5%
Zinc 1.94mg 1.4mg 5%
Folate 5µg 24µg 5%
Sodium 82mg 1mg 4%
Calcium 15mg 50mg 4%
Vitamin C 0mg 3.1mg 3%
Potassium 223mg 296mg 2%
Magnesium 23mg 32mg 2%
Manganese 0.02mg 1%
Vitamin E 0.27mg 0.15mg 1%
Vitamin K 2.4µg 0.8µg 1%
Net carbs 0g 14.99g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 7.78g 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 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
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
Contains more ProteinProtein +468.8%
Contains more FatsFats +3300%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.1%
~equal in Other ~1.71g

Fat Type Comparison

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

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.