Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and chicken leg:
Chicken leg is high in calories and skim milk has 84% less calories than chicken leg - skim milk has 34 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, skim milk is heavier in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Chicken Leg | |
|---|---|---|
| Protein | 40% | 31% |
| Carbohydrates | 58% | ~ |
| Fat | 2% | 69% |
| Alcohol | ~ | ~ |
Both skim milk and chicken leg are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Chicken leg has less sugar than skim milk - skim 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 386% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and chicken leg has 16.4g of protein.
Skim milk has signficantly less saturated fat than chicken leg - skim milk has 0.06g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and skim milk are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and skim milk does not contain significant amounts.
Skim milk has 45.5 times less cholesterol than chicken leg - skim milk has 2mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Chicken leg and skim milk contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Skim milk has 118% more Vitamin A than chicken leg - skim milk has 61ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Skim milk has 22 times more Vitamin D than chicken leg - skim milk has 47iu of Vitamin D per 100 grams and chicken leg has 2iu of Vitamin D.
Skim milk and chicken leg contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and skim milk contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
Chicken leg has more niacin, pantothenic acid and Vitamin B6. Both skim milk and chicken leg contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Skim Milk | Chicken Leg | |
|---|---|---|
| Thiamin | 0.045 MG | 0.073 MG |
| Riboflavin | 0.182 MG | 0.141 MG |
| Niacin | 0.094 MG | 4.733 MG |
| Pantothenic acid | 0.357 MG | 0.994 MG |
| Vitamin B6 | 0.037 MG | 0.318 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.5 UG | 0.56 UG |
Skim milk is an excellent source of calcium and it has 12 times more calcium than chicken leg - skim milk has 122mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 22 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Chicken leg is a great source of potassium and it has 30% more potassium than skim milk - skim milk has 156mg 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 skim milk per 100 grams.
| Skim Milk | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.001 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.002 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Skim 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 | |||