Avocado vs. Chicken Leg

Nutrition comparison of Avocado and Chicken Leg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus chicken leg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and chicken leg:

  • Both avocado and chicken leg are high in calories and potassium.
  • Avocado has 51% less saturated fat than chicken leg.
  • Avocado has signficantly more Vitamin C than chicken leg.
  • Avocado is an excellent source of dietary fiber.
  • Chicken leg has 49.8 times less carbohydrates than avocado.
  • Chicken leg has more niacin and Vitamin B12, however, avocado contains more folate.
  • Chicken leg is an excellent source of protein.
  • For omega-3 fatty acids, chicken leg has more dpa than avocado.
Detailed nutritional comparison of avocado and chicken leg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both avocado and chicken leg are high in calories. Chicken leg has 28% more calories than avocado - avocado has 167 calories per 100 grams and chicken leg has 214 calories.

Avocado Chicken Leg
Protein 4% 31%
Carbohydrates 19% ~
Fat 77% 68%
Alcohol ~ ~

carbohydrates

Chicken leg has 49.8 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - avocado has 6.8g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.

sugar

Avocado and chicken leg contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and chicken leg does not contain significant amounts.

Protein

protein

Chicken leg is an excellent source of protein and it has 735% more protein than avocado - avocado has 2g of protein per 100 grams and chicken leg has 16.4g of protein.

Fat

saturated fat

Avocado has 51% less saturated fat than chicken leg - avocado has 2.1g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.

trans fat

Both chicken leg and avocado are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and avocado does not contain significant amounts.

cholesterol

Avocado has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and avocado does not contain significant amounts.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than chicken leg - avocado has 8.8mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.

Vitamin A

Chicken leg has 300% more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.

Vitamin D

Chicken leg and avocado contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and avocado does not contain significant amounts.

Vitamin E

Avocado has 795% more Vitamin E than chicken leg - avocado has 2mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.

Vitamin K

Avocado and chicken leg contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.

The B Vitamins

Chicken leg has more niacin and Vitamin B12, however, avocado contains more folate. Both avocado and chicken leg contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Avocado Chicken Leg
Thiamin 0.075 MG 0.073 MG
Riboflavin 0.143 MG 0.141 MG
Niacin 1.912 MG 4.733 MG
Pantothenic acid 1.463 MG 0.994 MG
Vitamin B6 0.287 MG 0.318 MG
Folate 89 UG 4 UG
Vitamin B12 ~ 0.56 UG

Minerals

calcium

Avocado and chicken leg contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and chicken leg has 9mg of calcium.

iron

Avocado and chicken leg contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and chicken leg has 0.69mg of iron.

potassium

Both avocado and chicken leg are high in potassium. Avocado has 150% more potassium than chicken leg - avocado has 507mg of potassium per 100 grams and chicken leg has 203mg of potassium.

Antioxidants and Phytonutrients

carotenoids

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,

Avocado Chicken Leg
beta-carotene 63 UG ~
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 91 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken leg has more DPA than avocado per 100 grams. Both avocado and chicken leg contain significant amounts of alpha linoleic acid (ALA).

Avocado Chicken Leg
alpha linoleic acid 0.125 G 0.155 G
DHA ~ 0.01 G
EPA ~ 0.004 G
DPA ~ 0.012 G
Total 0.125 G 0.181 G

omega 6s

Comparing omega-6 fatty acids, both avocado and chicken leg contain significant amounts of linoleic acid.

Avocado Chicken Leg
linoleic acid 1.674 G 2.987 G
other omega 6 ~ 0.016 G
Total 1.674 G 3.003 G



Customize your serving size


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 Avocado or Chicken Leg .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .

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FAQ

Does avocado or chicken leg contain more calories in 100 grams?
Both avocado and chicken leg are high in calories. Chicken leg has 30% more calories than avocado - avocado has 167 calories in 100g and chicken leg has 214 calories.

Is avocado or chicken leg better for protein?
Chicken leg is a fantastic source of protein and it has 740% more protein than avocado - avocado has 2g of protein per 100 grams and chicken leg has 16.4g of protein.

Does avocado or chicken leg contain more potassium?
Both avocado and chicken leg are high in potassium. Avocado has 150% more potassium than chicken leg - avocado has 507mg of potassium in 100 grams and chicken leg has 203mg of potassium.