Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and chicken leg:
Chicken leg is high in calories and soy milk has 80% less calories than chicken leg - chicken leg has 214 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Chicken Leg | |
|---|---|---|
| Protein | 24% | 31% |
| Carbohydrates | 46% | ~ |
| Fat | 31% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and soy milk are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
Soy milk has more dietary fiber than chicken leg - soy milk has 0.2g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 530% more protein than soy milk - chicken leg has 16.4g of protein per 100 grams and soy milk has 2.6g of protein.
Soy milk has signficantly less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Both chicken leg and soy milk are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and soy milk does not contain significant amounts.
Soy milk has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Chicken leg and soy milk contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Soy milk has 96% more Vitamin A than chicken leg - chicken leg has 28ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Chicken leg and soy milk contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and soy milk does not contain significant amounts.
Chicken leg and soy milk contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Chicken leg and soy milk contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
Chicken leg has more thiamin, niacin, pantothenic acid and Vitamin B6. Both soy milk and chicken leg contain significant amounts of riboflavin, folate and Vitamin B12.
| Soy Milk | Chicken Leg | |
|---|---|---|
| Thiamin | 0.029 MG | 0.073 MG |
| Riboflavin | 0.184 MG | 0.141 MG |
| Niacin | 0.425 MG | 4.733 MG |
| Pantothenic acid | ~ | 0.994 MG |
| Vitamin B6 | 0.031 MG | 0.318 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 0.85 UG | 0.56 UG |
Soy milk is an excellent source of calcium and it has 12 times more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and soy milk has 123mg of calcium.
Chicken leg and soy milk contain similar amounts of iron - chicken leg has 0.69mg of iron per 100 grams and soy milk has 0.42mg of iron.
Chicken leg is a great source of potassium and it has 66% more potassium than soy milk - chicken leg has 203mg of potassium per 100 grams and soy milk has 122mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than soy milk per 100 grams.
| Soy Milk | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.075 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.584 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.584 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: Soy Milk (Soy milk, fortified) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Soy Milk 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 | |||