Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and raw turkey:
Both raw turkey and chicken leg are high in calories. Chicken leg has 49% more calories than raw turkey - raw turkey has 144 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken leg is much lighter in protein, much heavier in fat and similar to raw turkey for carbs. Chicken leg has a macronutrient ratio of 31:0:69 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Raw Turkey | |
|---|---|---|
| Protein | 31% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 69% | 37% |
| Alcohol | ~ | ~ |
Both raw turkey and chicken leg are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Raw turkey and chicken leg contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both raw turkey and chicken leg are high in protein. Raw turkey has 32% more protein than chicken leg - raw turkey has 21.6g of protein per 100 grams and chicken leg has 16.4g of protein.
Raw turkey has 67% less saturated fat than chicken leg - raw turkey has 1.5g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both raw turkey and chicken leg are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
Raw turkey and chicken leg contain similar amounts of cholesterol - raw turkey has 72mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Chicken leg and raw turkey contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and raw turkey does not contain significant amounts.
Raw turkey and chicken leg contain similar amounts of Vitamin A - raw turkey has 17ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Raw turkey and chicken leg contain similar amounts of Vitamin D - raw turkey has 12iu of Vitamin D per 100 grams and chicken leg has 2iu of Vitamin D.
Raw turkey and chicken leg contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and raw turkey contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
Raw turkey has more Vitamin B12. Both chicken leg and raw turkey contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chicken Leg | Raw Turkey | |
|---|---|---|
| Thiamin | 0.073 MG | 0.048 MG |
| Riboflavin | 0.141 MG | 0.185 MG |
| Niacin | 4.733 MG | 7.631 MG |
| Pantothenic acid | 0.994 MG | 0.811 MG |
| Vitamin B6 | 0.318 MG | 0.599 MG |
| Folate | 4 UG | 7 UG |
| Vitamin B12 | 0.56 UG | 1.22 UG |
Raw turkey and chicken leg contain similar amounts of calcium - raw turkey has 11mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Raw turkey and chicken leg contain similar amounts of iron - raw turkey has 0.86mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both raw turkey and chicken leg are high in potassium. Raw turkey has a little more potassium (10%) than chicken leg by weight - raw turkey has 224mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more DPA than raw turkey per 100 grams. Both chicken leg and raw turkey contain significant amounts of alpha linoleic acid (ALA).
| Chicken Leg | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.079 G |
| DHA | 0.01 G | 0.003 G |
| EPA | 0.004 G | 0.002 G |
| DPA | 0.012 G | 0.004 G |
| Total | 0.181 G | 0.088 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than raw turkey per 100 grams.
| Chicken Leg | Raw Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.006 G |
| linoleic acid | 2.987 G | 1.307 G |
| Total | 2.987 G | 1.313 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 Raw Turkey (Turkey, whole, meat and skin, raw) .
Chicken Leg g
()
|
Daily Values (%) |
Raw Turkey 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 | |||