Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and carrots:
Chicken leg is high in calories and carrot has 81% less calories than chicken leg - carrot has 41 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken leg is much heavier in protein, much lighter in carbs and much heavier in fat compared to carrots per calorie. Chicken leg has a macronutrient ratio of 31:0:69 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Carrots | |
|---|---|---|
| Protein | 31% | 9% |
| Carbohydrates | ~ | 87% |
| Fat | 69% | 5% |
| Alcohol | ~ | ~ |
Chicken leg has 55.3 times less carbohydrates than carrot - carrot has 9.6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Carrot is a great source of dietary fiber and it has more dietary fiber than chicken leg - carrot has 2.8g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 16 times more protein than carrot - carrot has 0.93g of protein per 100 grams and chicken leg has 16.4g of protein.
Carrot has signficantly less saturated fat than chicken leg - carrot has 0.03g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and carrots are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and carrot does not contain significant amounts.
Carrot has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and carrot does not contain significant amounts.
Carrot has 28 times more Vitamin C than chicken leg - carrot has 5.9mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Carrot is an excellent source of Vitamin A and it has 28 times more Vitamin A than chicken leg - carrot has 835ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and carrots contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and carrot does not contain significant amounts.
Carrots and chicken leg contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Carrots and chicken leg contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, carrot contains more folate. Both chicken leg and carrots contain significant amounts of thiamin.
| Chicken Leg | Carrots | |
|---|---|---|
| Thiamin | 0.073 MG | 0.066 MG |
| Riboflavin | 0.141 MG | 0.058 MG |
| Niacin | 4.733 MG | 0.983 MG |
| Pantothenic acid | 0.994 MG | 0.273 MG |
| Vitamin B6 | 0.318 MG | 0.138 MG |
| Folate | 4 UG | 19 UG |
| Vitamin B12 | 0.56 UG | ~ |
Carrot has 267% more calcium than chicken leg - carrot has 33mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Carrots and chicken leg contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both carrots and chicken leg are high in potassium. Carrot has 58% more potassium than chicken leg - carrot has 320mg 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 | Carrots | |
|---|---|---|
| lutein + zeaxanthin | 91 UG | 256 UG |
| beta-carotene | ~ | 8285 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than carrot per 100 grams.
| Chicken Leg | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.002 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.002 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than carrot per 100 grams.
| Chicken Leg | Carrots | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 0.1 G |
| Total | 3.003 G | 0.1 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 Carrots (Carrots, raw) .
Chicken Leg g
()
|
Daily Values (%) |
Carrots 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 | |||