Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and chicken leg:
Both fries and chicken leg are high in calories. Fry has 46% more calories than chicken leg - fry has 312 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, fries is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Fries has a macronutrient ratio of 4:53:43 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Chicken Leg | |
|---|---|---|
| Protein | 4% | 31% |
| Carbohydrates | 53% | ~ |
| Fat | 43% | 69% |
| Alcohol | ~ | ~ |
Fry is high in carbohydrates and chicken leg has 100% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Fry is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - fry has 3.8g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Fries and chicken leg contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 377% more protein than fry - fry has 3.4g of protein per 100 grams and chicken leg has 16.4g of protein.
Fry has 46% less saturated fat than chicken leg - fry has 2.3g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both fries and chicken leg are low in trans fat - fry has 0.06g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
Fry has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and fry does not contain significant amounts.
Fry has 22 times more Vitamin C than chicken leg - fry has 4.7mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has more Vitamin A than fry - chicken leg has 28ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Chicken leg and fries contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and fry does not contain significant amounts.
Fry has 659% more Vitamin E than chicken leg - fry has 1.7mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Fries and chicken leg contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Fry has more thiamin and folate, however, chicken leg contains more riboflavin and Vitamin B12. Both fries and chicken leg contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Fries | Chicken Leg | |
|---|---|---|
| Thiamin | 0.17 MG | 0.073 MG |
| Riboflavin | 0.039 MG | 0.141 MG |
| Niacin | 3.004 MG | 4.733 MG |
| Pantothenic acid | 0.58 MG | 0.994 MG |
| Vitamin B6 | 0.372 MG | 0.318 MG |
| Folate | 30 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Fry has 100% more calcium than chicken leg - fry has 18mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Fries and chicken leg contain similar amounts of iron - fry has 0.81mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both fries and chicken leg are high in potassium. Fry has 185% more potassium than chicken leg - fry has 579mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than chicken leg per 100 grams, however, chicken leg contains more dpa than fry per 100 grams.
| Fries | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.436 G | 0.181 G |
Comparing omega-6 fatty acids, both fries and chicken leg contain significant amounts of linoleic acid.
| Fries | Chicken Leg | |
|---|---|---|
| other omega 6 | 0.007 G | 0.016 G |
| linoleic acid | 4.948 G | 2.987 G |
| Total | 4.955 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: Fries (Fast foods, potato, french fried in vegetable oil) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Fries 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 | |||