Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and russet potato:
Chicken leg is high in calories and russet potato has 63% less calories than chicken leg - russet potato has 79 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken leg is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Chicken leg has a macronutrient ratio of 31:0:69 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Russet Potato | |
|---|---|---|
| Protein | 31% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 69% | 1% |
| Alcohol | ~ | ~ |
Chicken leg has 105.2 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Russet potato has more dietary fiber than chicken leg - russet potato has 1.3g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Russet potato and chicken leg contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 665% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and chicken leg has 16.4g of protein.
Russet potato has signficantly less saturated fat than chicken leg - russet potato has 0.03g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and russet potato are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and russet potato does not contain significant amounts.
Russet potato has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Russet potato has 27 times more Vitamin C than chicken leg - russet potato has 5.7mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has more Vitamin A than russet potato - chicken leg has 28ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Chicken leg and russet potato contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Russet potato and chicken leg contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Russet potato and chicken leg contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more folate. Both chicken leg and russet potato contain significant amounts of thiamin and Vitamin B6.
| Chicken Leg | Russet Potato | |
|---|---|---|
| Thiamin | 0.073 MG | 0.082 MG |
| Riboflavin | 0.141 MG | 0.033 MG |
| Niacin | 4.733 MG | 1.035 MG |
| Pantothenic acid | 0.994 MG | 0.301 MG |
| Vitamin B6 | 0.318 MG | 0.345 MG |
| Folate | 4 UG | 14 UG |
| Vitamin B12 | 0.56 UG | ~ |
Russet potato and chicken leg contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Russet potato and chicken leg contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both russet potato and chicken leg are high in potassium. Russet potato has 105% more potassium than chicken leg - russet potato has 417mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than russet potato per 100 grams.
| Chicken Leg | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.01 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.01 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than russet potato per 100 grams.
| Chicken Leg | Russet Potato | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 0.032 G |
| Total | 3.003 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Chicken Leg g
()
|
Daily Values (%) |
Russet Potato 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 | |||