Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and ham:
Both chicken leg and ham are high in calories. Ham has 23% more calories than chicken leg - chicken leg has 214 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, chicken leg is heavier in protein and similar to ham for carbs and fat. Chicken leg has a macronutrient ratio of 31:0:69 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Ham | |
|---|---|---|
| Protein | 31% | 25% |
| Carbohydrates | ~ | 3% |
| Fat | 69% | 72% |
| Alcohol | ~ | ~ |
Both chicken leg and ham are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
Both chicken leg and ham are high in protein. Chicken leg is very similar to ham for protein - chicken leg has 16.4g of protein per 100 grams and ham has 16.3g of protein.
Ham is high in saturated fat and chicken leg has 39% less saturated fat than ham - chicken leg has 4.4g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
Both chicken leg and ham are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and ham does not contain significant amounts.
Chicken leg and ham contain similar amounts of cholesterol - chicken leg has 93mg of cholesterol per 100 grams and ham has 70mg of cholesterol.
Chicken leg and ham contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Chicken leg has more Vitamin A than ham - chicken leg has 28ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Ham has 12 times more Vitamin D than chicken leg - chicken leg has 2iu of Vitamin D per 100 grams and ham has 26iu of Vitamin D.
Chicken leg and ham contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Chicken leg and ham contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and ham does not contain significant amounts.
Ham has more thiamin, however, chicken leg contains more pantothenic acid and folate. Both chicken leg and ham contain significant amounts of riboflavin, niacin, Vitamin B6 and Vitamin B12.
| Chicken Leg | Ham | |
|---|---|---|
| Thiamin | 0.073 MG | 0.712 MG |
| Riboflavin | 0.141 MG | 0.19 MG |
| Niacin | 4.733 MG | 4.162 MG |
| Pantothenic acid | 0.994 MG | 0.18 MG |
| Vitamin B6 | 0.318 MG | 0.26 MG |
| Folate | 4 UG | 1 UG |
| Vitamin B12 | 0.56 UG | 0.95 UG |
Chicken leg and ham contain similar amounts of calcium - chicken leg has 9mg of calcium per 100 grams and ham has 10mg of calcium.
Chicken leg and ham contain similar amounts of iron - chicken leg has 0.69mg of iron per 100 grams and ham has 0.79mg of iron.
Both chicken leg and ham are high in potassium. Ham has 53% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and ham has 311mg of potassium.
For omega-3 fatty acids, chicken leg has more DPA than ham per 100 grams. Both chicken leg and ham contain significant amounts of alpha linoleic acid (ALA).
| Chicken Leg | Ham | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.31 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.31 G |
Comparing omega-6 fatty acids, both chicken leg and ham contain significant amounts of linoleic acid.
| Chicken Leg | Ham | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 2.16 G |
| Total | 3.003 G | 2.16 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 Ham (Ham, minced) .
Chicken Leg g
()
|
Daily Values (%) |
Ham 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 | |||