Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw lamb
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw lamb and chicken leg:
Both chicken leg and raw lamb are high in calories. Raw lamb has 32% more calories than chicken leg - chicken leg has 214 calories per 100 grams and raw lamb has 282 calories.
For macronutrient ratios, raw lamb is lighter in protein, heavier in fat and similar to chicken leg for carbs. Raw lamb has a macronutrient ratio of 24:0:76 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Lamb | Chicken Leg | |
|---|---|---|
| Protein | 24% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 76% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and raw lamb are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and raw lamb does not contain significant amounts.
Both chicken leg and raw lamb are high in protein. Chicken leg is very similar to chicken leg for protein - chicken leg has 16.4g of protein per 100 grams and raw lamb has 16.6g of protein.
Raw lamb is high in saturated fat and chicken leg has 57% less saturated fat than raw lamb - chicken leg has 4.4g of saturated fat per 100 grams and raw lamb has 10.2g of saturated fat.
Both chicken leg and raw lamb are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and raw lamb does not contain significant amounts.
Chicken leg and raw lamb contain similar amounts of cholesterol - chicken leg has 93mg of cholesterol per 100 grams and raw lamb has 73mg of cholesterol.
Chicken leg and raw lamb contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and raw lamb does not contain significant amounts.
Chicken leg has more Vitamin A than raw lamb - chicken leg has 28ug of Vitamin A per 100 grams and raw lamb does not contain significant amounts.
Chicken leg and raw lamb contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and raw lamb has 2iu of Vitamin D.
Chicken leg and raw lamb contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and raw lamb has 0.2mg of Vitamin E.
Chicken leg and raw lamb contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and raw lamb has 3.6ug of Vitamin K.
Chicken leg has more Vitamin B6, however, raw lamb contains more folate and Vitamin B12. Both raw lamb and chicken leg contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Raw Lamb | Chicken Leg | |
|---|---|---|
| Thiamin | 0.11 MG | 0.073 MG |
| Riboflavin | 0.21 MG | 0.141 MG |
| Niacin | 5.96 MG | 4.733 MG |
| Pantothenic acid | 0.65 MG | 0.994 MG |
| Vitamin B6 | 0.13 MG | 0.318 MG |
| Folate | 18 UG | 4 UG |
| Vitamin B12 | 2.31 UG | 0.56 UG |
Chicken leg and raw lamb contain similar amounts of calcium - chicken leg has 9mg of calcium per 100 grams and raw lamb has 16mg of calcium.
Raw lamb has 125% more iron than chicken leg - chicken leg has 0.69mg of iron per 100 grams and raw lamb has 1.6mg of iron.
Both chicken leg and raw lamb are high in potassium. Chicken leg is very similar to chicken leg for potassium - chicken leg has 203mg of potassium per 100 grams and raw lamb has 222mg of potassium.
For omega-3 fatty acids, raw lamb has more alpha linoleic acid (ALA) than chicken leg per 100 grams, however, chicken leg contains more dpa than raw lamb per 100 grams.
| Raw Lamb | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.42 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.42 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than raw lamb per 100 grams.
| Raw Lamb | Chicken Leg | |
|---|---|---|
| linoleic acid | 1.36 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 1.36 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: Raw Lamb (Lamb, ground, raw) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Raw 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 | |||