Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and chicken leg:
Chicken leg is high in calories and apple has 76% less calories than chicken leg - apple has 52 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Apple has a macronutrient ratio of 2:96:3 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Chicken Leg | |
|---|---|---|
| Protein | 2% | 31% |
| Carbohydrates | 96% | ~ |
| Fat | 3% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 80.2 times less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Apple is a great source of dietary fiber and it has more dietary fiber than chicken leg - apple has 2.4g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than apple - apple has 10.4g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 61 times more protein than apple - apple has 0.26g of protein per 100 grams and chicken leg has 16.4g of protein.
Apple has signficantly less saturated fat than chicken leg - apple has 0.03g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and apple are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and apple does not contain significant amounts.
Apple has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and apple does not contain significant amounts.
Apple has 22 times more Vitamin C than chicken leg - apple has 4.6mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 833% more Vitamin A than apple - apple has 3ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and apple contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Apple and chicken leg contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Apple and chicken leg contain similar amounts of Vitamin K - apple has 2.2ug 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. Both apple and chicken leg contain significant amounts of folate.
| Apple | Chicken Leg | |
|---|---|---|
| Thiamin | 0.017 MG | 0.073 MG |
| Riboflavin | 0.026 MG | 0.141 MG |
| Niacin | 0.091 MG | 4.733 MG |
| Pantothenic acid | 0.061 MG | 0.994 MG |
| Vitamin B6 | 0.041 MG | 0.318 MG |
| Folate | 3 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Apple and chicken leg contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 475% more iron than apple - apple has 0.12mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Chicken leg is a great source of potassium and it has 90% more potassium than apple - apple has 107mg of potassium per 100 grams and chicken leg has 203mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, apple has more beta-carotene than chicken leg per 100 grams, however, chicken leg contains more lutein + zeaxanthin than apple per 100 grams.
| Apple | Chicken Leg | |
|---|---|---|
| beta-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 29 UG | 91 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than apple per 100 grams.
| Apple | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.009 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than apple per 100 grams.
| Apple | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.043 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.043 G | 3.003 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Apple g
()
|
Daily Values (%) |
Chicken Leg 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 | |||