Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and spam:
Both chicken and spam are high in calories. Spam has 55% more calories than chicken - chicken has 189 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, chicken is much heavier in protein, lighter in carbs and much lighter in fat compared to spam per calorie. Chicken has a macronutrient ratio of 49:0:51 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Chicken | Spam | |
---|---|---|
Protein | 49% | 17% |
Carbohydrates | ~ | 5% |
Fat | 51% | 78% |
Alcohol | ~ | ~ |
Both spam and chicken are low in carbohydrates - spam has 3.4g of total carbs per 100 grams and chicken does not contain significant amounts.
Both chicken and spam are high in protein. Chicken has 86% more protein than spam - chicken has 23.3g of protein per 100 grams and spam has 12.5g of protein.
Spam is high in saturated fat and chicken has 65% less saturated fat than spam - chicken has 3.1g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
Both chicken and spam are low in trans fat - chicken has 0.09g of trans fat per 100 grams and spam does not contain significant amounts.
Spam has 29% less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and spam has 76mg of cholesterol.
Spam is an excellent source of Vitamin C and it has more Vitamin C than chicken - spam has 43mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Spam has more Vitamin D than chicken - spam has 23iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Chicken and spam contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.
Chicken and spam contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and spam does not contain significant amounts.
Spam has more thiamin, however, chicken contains more niacin and pantothenic acid. Both chicken and spam contain significant amounts of riboflavin, Vitamin B6, folate and Vitamin B12.
Chicken | Spam | |
---|---|---|
Thiamin | 0.121 MG | 0.264 MG |
Riboflavin | 0.302 MG | 0.179 MG |
Niacin | 7.107 MG | 3.175 MG |
Pantothenic acid | 1.327 MG | ~ |
Vitamin B6 | 0.538 MG | 0.283 MG |
Folate | 2 UG | 4 UG |
Vitamin B12 | 0.51 UG | 0.61 UG |
Chicken has more calcium than spam - chicken has 8mg of calcium per 100 grams and spam does not contain significant amounts.
Chicken and spam contain similar amounts of iron - chicken has 0.93mg of iron per 100 grams and spam has 0.64mg of iron.
Both chicken and spam are high in potassium. Chicken has 20% more potassium than spam - chicken has 677mg of potassium per 100 grams and spam has 564mg of potassium.
For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than spam per 100 grams.
Chicken | Spam | |
---|---|---|
alpha linoleic acid | 0.1 G | 0.23 G |
DHA | 0.031 G | ~ |
EPA | 0.008 G | ~ |
DPA | 0.016 G | ~ |
Total | 0.155 G | 0.23 G |
Comparing omega-6 fatty acids, both chicken and spam contain significant amounts of linoleic acid.
Chicken | Spam | |
---|---|---|
other omega 6 | 0.02 G | ~ |
linoleic acid | 1.818 G | 2.436 G |
Total | 1.838 G | 2.436 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chicken or Spam .
Cooked Chicken g
()
|
Daily Values (%) |
Spam 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 | |||