Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and chicken leg:
Both chicken and chicken leg are high in calories. Chicken leg has 13% more calories than chicken - chicken has 189 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken is heavier in protein, lighter in fat and similar to chicken leg for carbs. Chicken has a macronutrient ratio of 49:0:51 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Chicken Leg | |
|---|---|---|
| Protein | 49% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and chicken are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and chicken does not contain significant amounts.
Both chicken and chicken leg are high in protein. Chicken has 42% more protein than chicken leg - chicken has 23.3g of protein per 100 grams and chicken leg has 16.4g of protein.
Chicken has 29% less saturated fat than chicken leg - chicken has 3.1g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken and chicken leg are low in trans fat - chicken has 0.09g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
Chicken and chicken leg contain similar amounts of cholesterol - chicken has 107mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Chicken leg and chicken contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Chicken leg has more Vitamin A than chicken - chicken leg has 28ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Chicken leg and chicken contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Chicken and chicken leg contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken and chicken leg contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken has more riboflavin. Both chicken and chicken leg contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Chicken | Chicken Leg | |
|---|---|---|
| Thiamin | 0.121 MG | 0.073 MG |
| Riboflavin | 0.302 MG | 0.141 MG |
| Niacin | 7.107 MG | 4.733 MG |
| Pantothenic acid | 1.327 MG | 0.994 MG |
| Vitamin B6 | 0.538 MG | 0.318 MG |
| Folate | 2 UG | 4 UG |
| Vitamin B12 | 0.51 UG | 0.56 UG |
Chicken and chicken leg contain similar amounts of calcium - chicken has 8mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken and chicken leg contain similar amounts of iron - chicken has 0.93mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both chicken and chicken leg are high in potassium. Chicken has 233% more potassium than chicken leg - chicken has 677mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken has more DHA than chicken leg per 100 grams. Both chicken and chicken leg contain significant amounts of alpha linoleic acid (ALA) and DPA.
| Chicken | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.155 G |
| DHA | 0.031 G | 0.01 G |
| EPA | 0.008 G | 0.004 G |
| DPA | 0.016 G | 0.012 G |
| Total | 0.155 G | 0.181 G |
Comparing omega-6 fatty acids, both chicken and chicken leg contain significant amounts of linoleic acid.
| Chicken | Chicken Leg | |
|---|---|---|
| other omega 6 | 0.015 G | 0.016 G |
| linoleic acid | 1.818 G | 2.987 G |
| Total | 1.833 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Cooked Chicken 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 | |||