Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and chicken leg:
Chicken leg is high in calories and yogurt has 71% less calories than chicken leg - yogurt has 61 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, yogurt is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Chicken Leg | |
|---|---|---|
| Protein | 23% | 31% |
| Carbohydrates | 30% | ~ |
| Fat | 47% | 69% |
| Alcohol | ~ | ~ |
Both yogurt and chicken leg are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Chicken leg has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 372% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and chicken leg has 16.4g of protein.
Yogurt has 52% less saturated fat than chicken leg - yogurt has 2.1g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and yogurt are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and yogurt does not contain significant amounts.
Yogurt has 6.1 times less cholesterol than chicken leg - yogurt has 13mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Yogurt and chicken leg contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Yogurt and chicken leg contain similar amounts of Vitamin A - yogurt has 27ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Yogurt and chicken leg contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and chicken leg has 2iu of Vitamin D.
Yogurt and chicken leg contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Yogurt and chicken leg contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more thiamin, niacin, pantothenic acid and Vitamin B6. Both yogurt and chicken leg contain significant amounts of riboflavin, folate and Vitamin B12.
| Yogurt | Chicken Leg | |
|---|---|---|
| Thiamin | 0.029 MG | 0.073 MG |
| Riboflavin | 0.142 MG | 0.141 MG |
| Niacin | 0.075 MG | 4.733 MG |
| Pantothenic acid | 0.389 MG | 0.994 MG |
| Vitamin B6 | 0.032 MG | 0.318 MG |
| Folate | 7 UG | 4 UG |
| Vitamin B12 | 0.37 UG | 0.56 UG |
Yogurt is an excellent source of calcium and it has 12 times more calcium than chicken leg - yogurt has 121mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 12 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Chicken leg is a great source of potassium and it has 31% more potassium than yogurt - yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.027 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than yogurt per 100 grams.
| Yogurt | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.065 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Yogurt 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 | |||