Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and soy protein powder:
Both chicken leg and soy protein powder are high in calories. Soy protein powder has 81% more calories than chicken leg - chicken leg has 214 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, chicken leg is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Chicken leg has a macronutrient ratio of 31:0:69 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Soy Protein Powder | |
|---|---|---|
| Protein | 31% | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 69% | 13% |
| Alcohol | ~ | ~ |
Chicken leg has signficantly less carbohydrates than soy protein powder - chicken leg has 0.17g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - soy protein powder has 6.7g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Soy protein powder is high in sugar and chicken leg has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both chicken leg and soy protein powder are high in protein. Soy protein powder has 239% more protein than chicken leg - chicken leg has 16.4g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy protein powder has 75% less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Both chicken leg and soy protein powder are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Chicken leg and soy protein powder contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Chicken leg has more Vitamin A than soy protein powder - chicken leg has 28ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Chicken leg and soy protein powder contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Chicken leg and soy protein powder contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Chicken leg and soy protein powder contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin and folate, however, chicken leg contains more pantothenic acid and Vitamin B12. Both chicken leg and soy protein powder contain significant amounts of riboflavin, niacin and Vitamin B6.
| Chicken Leg | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.073 MG | 0.288 MG |
| Riboflavin | 0.141 MG | 0.164 MG |
| Niacin | 4.733 MG | 2.357 MG |
| Pantothenic acid | 0.994 MG | ~ |
| Vitamin B6 | 0.318 MG | 0.164 MG |
| Folate | 4 UG | 289 UG |
| Vitamin B12 | 0.56 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 18 times more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 16 times more iron than chicken leg - chicken leg has 0.69mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both chicken leg and soy protein powder are high in potassium. Soy protein powder has 360% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than chicken leg per 100 grams, however, chicken leg contains more dpa than soy protein powder per 100 grams.
| Chicken Leg | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.32 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.32 G |
Comparing omega-6 fatty acids, both chicken leg and soy protein powder contain significant amounts of linoleic acid.
| Chicken Leg | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 2.381 G |
| Total | 3.003 G | 2.381 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 Soy Protein Powder (Protein powder, soy based, NFS) .
Chicken Leg g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||