Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and turkey:
Both turkey and chicken leg are high in calories. Chicken leg has 13% more calories than turkey - turkey has 189 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 turkey for carbs. Chicken leg has a macronutrient ratio of 31:0:69 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Turkey | |
|---|---|---|
| Protein | 31% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 69% | 37% |
| Alcohol | ~ | ~ |
Both turkey and chicken leg are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Both turkey and chicken leg are high in protein. Turkey has 74% more protein than chicken leg - turkey has 28.6g of protein per 100 grams and chicken leg has 16.4g of protein.
Turkey has 51% less saturated fat than chicken leg - turkey has 2.2g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both turkey and chicken leg are low in trans fat - turkey has 0.1g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
Turkey and chicken leg contain similar amounts of cholesterol - turkey has 109mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Chicken leg and turkey contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Turkey and chicken leg contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Turkey and chicken leg contain similar amounts of Vitamin D - turkey has 15iu of Vitamin D per 100 grams and chicken leg has 2iu of Vitamin D.
Turkey and chicken leg contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and turkey contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
Both chicken leg and turkey contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Chicken Leg | Turkey | |
|---|---|---|
| Thiamin | 0.073 MG | 0.045 MG |
| Riboflavin | 0.141 MG | 0.281 MG |
| Niacin | 4.733 MG | 9.573 MG |
| Pantothenic acid | 0.994 MG | 0.948 MG |
| Vitamin B6 | 0.318 MG | 0.616 MG |
| Folate | 4 UG | 9 UG |
| Vitamin B12 | 0.56 UG | 1.02 UG |
Turkey and chicken leg contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Turkey has 58% more iron than chicken leg - turkey has 1.1mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both turkey and chicken leg are high in potassium. Turkey has 18% more potassium than chicken leg - turkey has 239mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, both chicken leg and turkey contain significant amounts of alpha linoleic acid (ALA) and DPA.
| Chicken Leg | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.108 G |
| DHA | 0.01 G | 0.005 G |
| EPA | 0.004 G | 0.008 G |
| DPA | 0.012 G | 0.008 G |
| Total | 0.181 G | 0.129 G |
Comparing omega-6 fatty acids, both chicken leg and turkey contain significant amounts of linoleic acid.
| Chicken Leg | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 2.987 G | 1.873 G |
| Total | 2.987 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Chicken Leg g
()
|
Daily Values (%) |
Cooked 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 | |||