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  6. Chicken meat vs. Navy bean raw

Chicken meat vs. Navy bean raw — In-Depth Nutrition Comparison

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A recap on differences between chicken meat and navy bean raw

  • Chicken meat is higher in vitamin B3 and selenium, yet navy bean raw is higher in copper, folate, vitamin B1, vitamin C, magnesium, and manganese.
  • Chicken meat covers your daily vitamin B3 needs 45% more than navy bean raw.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Chicken, broilers or fryers, meat, and skin, cooked, roasted and Beans, navy, mature seeds, sprouted, raw.

Infographic

Chicken meat vs Navy bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more ZincZinc +118%
Contains more PhosphorusPhosphorus +82%
Contains more SeleniumSelenium +3883.3%
Contains more MagnesiumMagnesium +339.1%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +53.2%
Contains more CopperCopper +439.4%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +1940%
~equal in Calcium ~15mg

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%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +595.7%
Contains more Vitamin B5Vitamin B5 +24.8%
Contains more Vitamin B6Vitamin B6 +109.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +519%
Contains more Vitamin B2Vitamin B2 +28%
Contains more FolateFolate +2540%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chicken meat Navy bean raw DV% diff.
Vitamin B3 8.487mg 1.22mg 45%
Protein 27.3g 6.15g 42%
Selenium 23.9µg 0.6µg 42%
Folate 5µg 132µg 32%
Copper 0.066mg 0.356mg 32%
Cholesterol 88mg 0mg 29%
Vitamin B1 0.063mg 0.39mg 27%
Vitamin C 0mg 18.8mg 21%
Fats 13.6g 0.7g 20%
Magnesium 23mg 101mg 19%
Manganese 0.02mg 0.408mg 17%
Polyunsaturated fat 2.97g 0.407g 17%
Saturated fat 3.79g 0.085g 17%
Vitamin B6 0.4mg 0.191mg 16%
Vitamin B12 0.3µg 0µg 13%
Monounsaturated fat 5.34g 0.052g 13%
Phosphorus 182mg 100mg 12%
Choline 65.9mg 12%
Zinc 1.94mg 0.89mg 10%
Calories 239kcal 67kcal 9%
Iron 1.26mg 1.93mg 8%
Vitamin A 48µg 0µg 5%
Vitamin B2 0.168mg 0.215mg 4%
Vitamin B5 1.03mg 0.825mg 4%
Carbs 0g 13.05g 4%
Sodium 82mg 13mg 3%
Vitamin E 0.27mg 2%
Vitamin K 2.4µg 2%
Potassium 223mg 307mg 2%
Net carbs 0g 13.05g N/A
Vitamin D 2IU 0IU 0%
Calcium 15mg 15mg 0%
Tryptophan 0.305mg 0.064mg 0%
Threonine 1.128mg 0.258mg 0%
Isoleucine 1.362mg 0.273mg 0%
Leucine 1.986mg 0.442mg 0%
Lysine 2.223mg 0.35mg 0%
Methionine 0.726mg 0.064mg 0%
Phenylalanine 1.061mg 0.31mg 0%
Valine 1.325mg 0.316mg 0%
Histidine 0.802mg 0.172mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.04g N/A
Omega-3 - DPA 0.02g 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +343.9%
Contains more FatsFats +1842.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.1%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +10169.2%
Contains more Poly. FatPolyunsaturated fat +629.7%
Contains less Sat. FatSaturated fat -97.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.