Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and beets:
Chicken leg is high in calories and beet has 80% less calories than chicken leg - beet has 43 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken leg is heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Chicken leg has a macronutrient ratio of 31:0:69 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Beets | |
|---|---|---|
| Protein | 31% | 14% |
| Carbohydrates | ~ | 83% |
| Fat | 69% | 3% |
| Alcohol | ~ | ~ |
Chicken leg has 55.2 times less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Beet is a great source of dietary fiber and it has more dietary fiber than chicken leg - beet has 2.8g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than beet - beet has 6.8g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 917% more protein than beet - beet has 1.6g of protein per 100 grams and chicken leg has 16.4g of protein.
Beet has signficantly less saturated fat than chicken leg - beet has 0.03g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and beets are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and beet does not contain significant amounts.
Beet has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and beet does not contain significant amounts.
Beet has 23 times more Vitamin C than chicken leg - beet has 4.9mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 13 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and beets contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and beet does not contain significant amounts.
Beets and chicken leg contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Beets and chicken leg contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, beet contains more folate.
| Chicken Leg | Beets | |
|---|---|---|
| Thiamin | 0.073 MG | 0.031 MG |
| Riboflavin | 0.141 MG | 0.04 MG |
| Niacin | 4.733 MG | 0.334 MG |
| Pantothenic acid | 0.994 MG | 0.155 MG |
| Vitamin B6 | 0.318 MG | 0.067 MG |
| Folate | 4 UG | 109 UG |
| Vitamin B12 | 0.56 UG | ~ |
Beets and chicken leg contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Beets and chicken leg contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both beets and chicken leg are high in potassium. Beet has 60% more potassium than chicken leg - beet has 325mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than beet per 100 grams.
| Chicken Leg | Beets | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.005 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.005 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than beet per 100 grams.
| Chicken Leg | Beets | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 0.055 G |
| Total | 3.003 G | 0.055 G |
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: Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) and Beets (Beets, raw) .
Chicken Leg g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 | |||