Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and chicken leg:
Chicken leg is high in calories and plum has 79% less calories than chicken leg - plum has 46 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, plums is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Plums has a macronutrient ratio of 6:89:5 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Chicken Leg | |
|---|---|---|
| Protein | 6% | 31% |
| Carbohydrates | 89% | ~ |
| Fat | 5% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 66.1 times less carbohydrates than plum - plum has 11.4g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Plum has more dietary fiber than chicken leg - plum has 1.4g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than plum - plum has 9.9g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 22 times more protein than plum - plum has 0.7g of protein per 100 grams and chicken leg has 16.4g of protein.
Plum has signficantly less saturated fat than chicken leg - plum has 0.02g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and plums are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and plum does not contain significant amounts.
Plum has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and plum does not contain significant amounts.
Plum has signficantly more Vitamin C than chicken leg - plum has 9.5mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Plums and chicken leg contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and plums contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and plum does not contain significant amounts.
Plums and chicken leg contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Plums and chicken leg contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both plums and chicken leg contain significant amounts of folate.
| Plums | Chicken Leg | |
|---|---|---|
| Thiamin | 0.028 MG | 0.073 MG |
| Riboflavin | 0.026 MG | 0.141 MG |
| Niacin | 0.417 MG | 4.733 MG |
| Pantothenic acid | 0.135 MG | 0.994 MG |
| Vitamin B6 | 0.029 MG | 0.318 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Plums and chicken leg contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 306% more iron than plum - plum has 0.17mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Chicken leg is a great source of potassium and it has 29% more potassium than plum - plum has 157mg 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, both plums and chicken leg contain significant amounts of lutein + zeaxanthin.
| Plums | Chicken Leg | |
|---|---|---|
| beta-carotene | 190 UG | ~ |
| lutein + zeaxanthin | 73 UG | 91 UG |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than plum per 100 grams.
| Plums | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.044 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.044 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: Plums (Plums, raw) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Plums 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 | |||