Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and chicken leg:
Both hazelnut and chicken leg are high in calories. Hazelnut has 202% more calories than chicken leg - hazelnut has 646 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, hazelnut is much lighter in protein, heavier in carbs and heavier in fat compared to chicken leg per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Chicken Leg | |
|---|---|---|
| Protein | 9% | 31% |
| Carbohydrates | 10% | ~ |
| Fat | 81% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 102.5 times less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Hazelnut is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - hazelnut has 9.4g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both hazelnut and chicken leg are high in protein. Hazelnut is very similar to hazelnut for protein - hazelnut has 15g of protein per 100 grams and chicken leg has 16.4g of protein.
Hazelnut and chicken leg contain similar amounts of saturated fat - hazelnut has 4.5g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and hazelnut are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and hazelnut does not contain significant amounts.
Hazelnut has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and hazelnut does not contain significant amounts.
Hazelnut has 18 times more Vitamin C than chicken leg - hazelnut has 3.8mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 833% more Vitamin A than hazelnut - hazelnut has 3ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and hazelnut contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and hazelnut does not contain significant amounts.
Hazelnut is an excellent source of Vitamin E and it has 68 times more Vitamin E than chicken leg - hazelnut has 15.3mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and hazelnut contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
Hazelnut has more thiamin and folate, however, chicken leg contains more niacin and Vitamin B12. Both hazelnut and chicken leg contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Hazelnut | Chicken Leg | |
|---|---|---|
| Thiamin | 0.338 MG | 0.073 MG |
| Riboflavin | 0.123 MG | 0.141 MG |
| Niacin | 2.05 MG | 4.733 MG |
| Pantothenic acid | 0.923 MG | 0.994 MG |
| Vitamin B6 | 0.62 MG | 0.318 MG |
| Folate | 88 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Hazelnut is an excellent source of calcium and it has 12 times more calcium than chicken leg - hazelnut has 123mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Hazelnut is an excellent source of iron and it has 535% more iron than chicken leg - hazelnut has 4.4mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both hazelnut and chicken leg are high in potassium. Hazelnut has 272% more potassium than chicken leg - hazelnut has 755mg 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, hazelnut has more beta-carotene than chicken leg per 100 grams, however, chicken leg contains more lutein + zeaxanthin than hazelnut per 100 grams.
| Hazelnut | Chicken Leg | |
|---|---|---|
| beta-carotene | 36 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | ~ | 91 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than hazelnut per 100 grams.
| Hazelnut | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.06 G | 0.181 G |
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than chicken leg per 100 grams.
| Hazelnut | Chicken Leg | |
|---|---|---|
| other omega 6 | ~ | 0.016 G |
| linoleic acid | 8.403 G | 2.987 G |
| Total | 8.403 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Hazelnut g
()
|
Daily Values (%) |
Chicken Leg g
()
|
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|---|---|---|---|---|---|---|---|
| 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 | |||