Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and broccoli:
Chicken leg is high in calories and broccoli has 84% less calories than chicken leg - broccoli has 34 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken leg is much lighter in carbs, much heavier in fat and similar to broccoli for protein. Chicken leg has a macronutrient ratio of 31:0:69 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Broccoli | |
|---|---|---|
| Protein | 31% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 69% | 7% |
| Alcohol | ~ | ~ |
Chicken leg has 38 times less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Broccoli is a great source of dietary fiber and it has more dietary fiber than chicken leg - broccoli has 2.6g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 480% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and chicken leg has 16.4g of protein.
Broccoli has signficantly less saturated fat than chicken leg - broccoli has 0.11g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and broccoli are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and broccoli does not contain significant amounts.
Broccoli has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Broccoli is an excellent source of Vitamin C and it has 445 times more Vitamin C than chicken leg - broccoli has 89.2mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Broccoli and chicken leg contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and broccoli contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Broccoli and chicken leg contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Broccoli is a great source of Vitamin K and it has 43 times more Vitamin K than chicken leg - broccoli has 101.6ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more niacin and Vitamin B12, however, broccoli contains more folate. Both chicken leg and broccoli contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Chicken Leg | Broccoli | |
|---|---|---|
| Thiamin | 0.073 MG | 0.071 MG |
| Riboflavin | 0.141 MG | 0.117 MG |
| Niacin | 4.733 MG | 0.639 MG |
| Pantothenic acid | 0.994 MG | 0.573 MG |
| Vitamin B6 | 0.318 MG | 0.175 MG |
| Folate | 4 UG | 63 UG |
| Vitamin B12 | 0.56 UG | ~ |
Broccoli is a great source of calcium and it has 422% more calcium than chicken leg - broccoli has 47mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Broccoli and chicken leg contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both broccoli and chicken leg are high in potassium. Broccoli has 56% more potassium than chicken leg - broccoli has 316mg 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,
| Chicken Leg | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 91 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than broccoli per 100 grams.
| Chicken Leg | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.0215 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.0215 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than broccoli per 100 grams.
| Chicken Leg | Broccoli | |
|---|---|---|
| other omega 6 | 0.008 G | 0.006 G |
| linoleic acid | 2.987 G | 0.049 G |
| Total | 2.995 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 Broccoli (Broccoli, raw) .
Chicken Leg g
()
|
Daily Values (%) |
Broccoli 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 | |||