Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and chicken leg:
Both brazil nut and chicken leg are high in calories. Brazil nut has 208% more calories than chicken leg - brazil nut has 659 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, brazil nut is much lighter in protein, heavier in carbs and heavier in fat compared to chicken leg per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Chicken Leg | |
|---|---|---|
| Protein | 8% | 31% |
| Carbohydrates | 7% | ~ |
| Fat | 85% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 68 times less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - brazil nut has 7.5g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than brazil nut - brazil nut has 2.3g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both brazil nut and chicken leg are high in protein. Chicken leg has 14% more protein than brazil nut - brazil nut has 14.3g of protein per 100 grams and chicken leg has 16.4g of protein.
Brazil nut is high in saturated fat and chicken leg has 73% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and brazil nut are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and brazil nut does not contain significant amounts.
Brazil nut has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Brazil nut and chicken leg contain similar amounts of Vitamin C - brazil nut has 0.7mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has more Vitamin A than brazil nut - chicken leg has 28ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Chicken leg and brazil nut contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.
Brazil nut has signficantly more Vitamin E than chicken leg - brazil nut has 5.7mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and brazil nut contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
Brazil nut has more thiamin and folate, however, chicken leg contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Brazil Nut | Chicken Leg | |
|---|---|---|
| Thiamin | 0.617 MG | 0.073 MG |
| Riboflavin | 0.035 MG | 0.141 MG |
| Niacin | 0.295 MG | 4.733 MG |
| Pantothenic acid | 0.184 MG | 0.994 MG |
| Vitamin B6 | 0.101 MG | 0.318 MG |
| Folate | 22 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Brazil nut is an excellent source of calcium and it has 16 times more calcium than chicken leg - brazil nut has 160mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Brazil nut is a great source of iron and it has 252% more iron than chicken leg - brazil nut has 2.4mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both brazil nut and chicken leg are high in potassium. Brazil nut has 225% more potassium than chicken leg - brazil nut has 659mg 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 brazil nut per 100 grams.
| Brazil Nut | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.036 G | 0.181 G |
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than chicken leg per 100 grams.
| Brazil Nut | Chicken Leg | |
|---|---|---|
| other omega 6 | ~ | 0.016 G |
| linoleic acid | 24.363 G | 2.987 G |
| Total | 24.363 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Brazil Nut 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 | |||