Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and chicken leg:
Both dates and chicken leg are high in calories. Date has 29% more calories than chicken leg - date has 277 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Dates has a macronutrient ratio of 2:98:0 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Chicken Leg | |
|---|---|---|
| Protein | 2% | 31% |
| Carbohydrates | 98% | ~ |
| Fat | ~ | 69% |
| Alcohol | ~ | ~ |
Date is high in carbohydrates and chicken leg has 100% less carbohydrates than date - date has 75g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Date is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - date has 6.7g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Date is high in sugar and chicken leg has less sugar than date - date has 66.5g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 804% more protein than date - date has 1.8g of protein per 100 grams and chicken leg has 16.4g of protein.
Date has signficantly less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and date does not contain significant amounts.
Both chicken leg and dates are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and date does not contain significant amounts.
Date has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and date does not contain significant amounts.
Chicken leg and dates contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Chicken leg has 300% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and dates contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and date does not contain significant amounts.
Chicken leg and dates contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and date does not contain significant amounts.
Dates and chicken leg contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more riboflavin, niacin and Vitamin B12, however, date contains more folate. Both dates and chicken leg contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Dates | Chicken Leg | |
|---|---|---|
| Thiamin | 0.05 MG | 0.073 MG |
| Riboflavin | 0.06 MG | 0.141 MG |
| Niacin | 1.61 MG | 4.733 MG |
| Pantothenic acid | 0.805 MG | 0.994 MG |
| Vitamin B6 | 0.249 MG | 0.318 MG |
| Folate | 15 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Date is an excellent source of calcium and it has 611% more calcium than chicken leg - date has 64mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Dates and chicken leg contain similar amounts of iron - date has 0.9mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both dates and chicken leg are high in potassium. Date has 243% more potassium than chicken leg - date has 696mg of potassium per 100 grams and chicken leg has 203mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, date has more beta-carotene than chicken leg per 100 grams, however, chicken leg contains more lutein + zeaxanthin than date per 100 grams.
| Dates | Chicken Leg | |
|---|---|---|
| beta-carotene | 89 UG | ~ |
| lutein + zeaxanthin | 23 UG | 91 UG |
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: Dates (Dates, medjool) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Dates 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 | |||