Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and chicken leg:
Both avocado and chicken leg are high in calories. Chicken leg has 28% more calories than avocado - avocado has 167 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, avocado is much lighter in protein, heavier in carbs and heavier in fat compared to chicken leg per calorie. Avocado has a macronutrient ratio of 4:19:77 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Chicken Leg | |
|---|---|---|
| Protein | 4% | 31% |
| Carbohydrates | 19% | ~ |
| Fat | 77% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 49.8 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Avocado is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - avocado has 6.8g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Avocado and chicken leg contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 735% more protein than avocado - avocado has 2g of protein per 100 grams and chicken leg has 16.4g of protein.
Avocado has 51% less saturated fat than chicken leg - avocado has 2.1g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and avocado are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and avocado does not contain significant amounts.
Avocado has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Avocado has signficantly more Vitamin C than chicken leg - avocado has 8.8mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 300% more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and avocado contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Avocado has 795% more Vitamin E than chicken leg - avocado has 2mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Avocado and chicken leg contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more niacin and Vitamin B12, however, avocado contains more folate. Both avocado and chicken leg contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Avocado | Chicken Leg | |
|---|---|---|
| Thiamin | 0.075 MG | 0.073 MG |
| Riboflavin | 0.143 MG | 0.141 MG |
| Niacin | 1.912 MG | 4.733 MG |
| Pantothenic acid | 1.463 MG | 0.994 MG |
| Vitamin B6 | 0.287 MG | 0.318 MG |
| Folate | 89 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Avocado and chicken leg contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Avocado and chicken leg contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both avocado and chicken leg are high in potassium. Avocado has 150% more potassium than chicken leg - avocado has 507mg 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,
| Avocado | Chicken Leg | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 91 UG |
For omega-3 fatty acids, chicken leg has more DPA than avocado per 100 grams. Both avocado and chicken leg contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.125 G | 0.181 G |
Comparing omega-6 fatty acids, both avocado and chicken leg contain significant amounts of linoleic acid.
| Avocado | Chicken Leg | |
|---|---|---|
| linoleic acid | 1.674 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 1.674 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: Avocado (Avocados, raw, California) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Avocado 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 | |||