Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and chicken leg:
Both almonds and chicken leg are high in calories. Almond has 171% more calories than chicken leg - almond has 579 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, almonds is lighter in protein, heavier in carbs and heavier in fat compared to chicken leg per calorie. Almonds has a macronutrient ratio of 14:14:73 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Chicken Leg | |
|---|---|---|
| Protein | 14% | 31% |
| Carbohydrates | 14% | ~ |
| Fat | 73% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Almond is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - almond has 12.5g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than almond - almond has 4.4g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both almonds and chicken leg are high in protein. Almond has 29% more protein than chicken leg - almond has 21.2g of protein per 100 grams and chicken leg has 16.4g of protein.
Almonds and chicken leg contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both almonds and chicken leg are low in trans fat - almond has 0.02g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
Almond has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and almond does not contain significant amounts.
Chicken leg and almonds contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Chicken leg has more Vitamin A than almond - chicken leg has 28ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Chicken leg and almonds contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has 115 times more Vitamin E than chicken leg - almond has 25.6mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and almonds contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
Almond has more thiamin, riboflavin and folate, however, chicken leg contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both almonds and chicken leg contain significant amounts of niacin.
| Almonds | Chicken Leg | |
|---|---|---|
| Thiamin | 0.205 MG | 0.073 MG |
| Riboflavin | 1.138 MG | 0.141 MG |
| Niacin | 3.618 MG | 4.733 MG |
| Pantothenic acid | 0.471 MG | 0.994 MG |
| Vitamin B6 | 0.137 MG | 0.318 MG |
| Folate | 44 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Almond is an excellent source of calcium and it has 28 times more calcium than chicken leg - almond has 269mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Almond is an excellent source of iron and it has 438% more iron than chicken leg - almond has 3.7mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both almonds and chicken leg are high in potassium. Almond has 261% more potassium than chicken leg - almond has 733mg 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 almond per 100 grams.
| Almonds | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.003 G | 0.181 G |
Comparing omega-6 fatty acids, almond has more linoleic acid than chicken leg per 100 grams.
| Almonds | Chicken Leg | |
|---|---|---|
| other omega 6 | 0.002 G | 0.016 G |
| linoleic acid | 12.324 G | 2.987 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Almonds 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 | |||