Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and chicken leg:
Both chicken leg and lamb are high in calories. Lamb has 32% more calories than chicken leg - chicken leg has 214 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is heavier in protein, lighter in fat and similar to chicken leg for carbs. Lamb has a macronutrient ratio of 36:0:64 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Chicken Leg | |
|---|---|---|
| Protein | 36% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 64% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and lamb are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and lamb does not contain significant amounts.
Both chicken leg and lamb are high in protein. Lamb has 51% more protein than chicken leg - chicken leg has 16.4g of protein per 100 grams and lamb has 24.8g of protein.
Lamb is high in saturated fat and chicken leg has 46% less saturated fat than lamb - chicken leg has 4.4g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
Both chicken leg and lamb are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and lamb does not contain significant amounts.
Chicken leg and lamb contain similar amounts of cholesterol - chicken leg has 93mg of cholesterol per 100 grams and lamb has 97mg of cholesterol.
Chicken leg and lamb contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Chicken leg has more Vitamin A than lamb - chicken leg has 28ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Chicken leg and lamb contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and lamb has 2iu of Vitamin D.
Chicken leg and lamb contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Chicken leg and lamb contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
Chicken leg has more Vitamin B6, however, lamb contains more folate and Vitamin B12. Both lamb and chicken leg contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Lamb | Chicken Leg | |
|---|---|---|
| Thiamin | 0.1 MG | 0.073 MG |
| Riboflavin | 0.25 MG | 0.141 MG |
| Niacin | 6.7 MG | 4.733 MG |
| Pantothenic acid | 0.66 MG | 0.994 MG |
| Vitamin B6 | 0.14 MG | 0.318 MG |
| Folate | 19 UG | 4 UG |
| Vitamin B12 | 2.61 UG | 0.56 UG |
Lamb has 144% more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and lamb has 22mg of calcium.
Lamb has 159% more iron than chicken leg - chicken leg has 0.69mg of iron per 100 grams and lamb has 1.8mg of iron.
Both chicken leg and lamb are high in potassium. Lamb has 67% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and lamb has 339mg of potassium.
For omega-3 fatty acids, chicken leg has more DPA than lamb per 100 grams. Both lamb and chicken leg contain significant amounts of alpha linoleic acid (ALA).
| Lamb | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.26 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than lamb per 100 grams.
| Lamb | Chicken Leg | |
|---|---|---|
| linoleic acid | 1.07 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 1.07 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: Lamb (Lamb, ground, cooked, broiled) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Cooked Lamb 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 | |||