Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and yellow corn:
Chicken leg is high in calories and yellow corn has 55% less calories than chicken leg - yellow corn has 96 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken leg is heavier in protein, much lighter in carbs and much heavier in fat compared to yellow corn per calorie. Chicken leg has a macronutrient ratio of 31:0:69 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Yellow Corn | |
|---|---|---|
| Protein | 31% | 12% |
| Carbohydrates | ~ | 76% |
| Fat | 69% | 12% |
| Alcohol | ~ | ~ |
Chicken leg has 122.4 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Yellow corn is a great source of dietary fiber and it has more dietary fiber than chicken leg - yellow corn has 2.4g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 380% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and chicken leg has 16.4g of protein.
Yellow corn has signficantly less saturated fat than chicken leg - yellow corn has 0.2g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and yellow corn are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and yellow corn does not contain significant amounts.
Yellow corn has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and yellow corn does not contain significant amounts.
Yellow corn has 26 times more Vitamin C than chicken leg - yellow corn has 5.5mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Yellow corn and chicken leg contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and yellow corn contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and yellow corn does not contain significant amounts.
Yellow corn and chicken leg contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Yellow corn and chicken leg contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, yellow corn contains more folate. Both chicken leg and yellow corn contain significant amounts of thiamin and pantothenic acid.
| Chicken Leg | Yellow Corn | |
|---|---|---|
| Thiamin | 0.073 MG | 0.093 MG |
| Riboflavin | 0.141 MG | 0.057 MG |
| Niacin | 4.733 MG | 1.683 MG |
| Pantothenic acid | 0.994 MG | 0.792 MG |
| Vitamin B6 | 0.318 MG | 0.139 MG |
| Folate | 4 UG | 23 UG |
| Vitamin B12 | 0.56 UG | ~ |
Yellow corn and chicken leg contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Yellow corn and chicken leg contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both yellow corn and chicken leg are high in potassium. Yellow corn has a little more potassium (7%) than chicken leg by weight - yellow corn has 218mg of potassium per 100 grams and chicken leg has 203mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Chicken Leg | Yellow Corn | |
|---|---|---|
| lutein + zeaxanthin | 91 UG | 906 UG |
| beta-carotene | ~ | 66 UG |
| alpha-carotene | ~ | 23 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than yellow corn per 100 grams.
| Chicken Leg | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.018 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.018 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than yellow corn per 100 grams.
| Chicken Leg | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 0.586 G |
| Total | 3.003 G | 0.586 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: Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Chicken Leg g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 | |||