Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and chicken leg:
Chicken leg is high in calories and milk has 77% less calories than chicken leg - milk has 50 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, milk is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Milk has a macronutrient ratio of 27:38:35 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Chicken Leg | |
|---|---|---|
| Protein | 27% | 31% |
| Carbohydrates | 38% | ~ |
| Fat | 35% | 69% |
| Alcohol | ~ | ~ |
Both milk and chicken leg are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Chicken leg has less sugar than milk - milk has 5.1g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 396% more protein than milk - milk has 3.3g of protein per 100 grams and chicken leg has 16.4g of protein.
Milk has 71% less saturated fat than chicken leg - milk has 1.3g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both milk and chicken leg are low in trans fat - milk has 0.09g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
Milk has 10.6 times less cholesterol than chicken leg - milk has 8mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Milk and chicken leg contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Milk has 96% more Vitamin A than chicken leg - milk has 55ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Milk has 23 times more Vitamin D than chicken leg - milk has 49iu of Vitamin D per 100 grams and chicken leg has 2iu of Vitamin D.
Milk and chicken leg contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Milk and chicken leg contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more niacin, pantothenic acid and Vitamin B6. Both milk and chicken leg contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Milk | Chicken Leg | |
|---|---|---|
| Thiamin | 0.039 MG | 0.073 MG |
| Riboflavin | 0.185 MG | 0.141 MG |
| Niacin | 0.092 MG | 4.733 MG |
| Pantothenic acid | 0.356 MG | 0.994 MG |
| Vitamin B6 | 0.038 MG | 0.318 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.53 UG | 0.56 UG |
Milk is an excellent source of calcium and it has 12 times more calcium than chicken leg - milk has 120mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 33 times more iron than milk - milk has 0.02mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Chicken leg is a great source of potassium and it has 45% more potassium than milk - milk has 140mg 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 milk per 100 grams.
| Milk | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.008 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than milk per 100 grams.
| Milk | Chicken Leg | |
|---|---|---|
| other omega 6 | ~ | 0.016 G |
| linoleic acid | 0.062 G | 2.987 G |
| Total | 0.062 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Milk 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 | |||