Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and chicken leg:
Chicken leg is high in calories and banana has 58% less calories than chicken leg - chicken leg has 214 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Banana has a macronutrient ratio of 5:93:3 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Chicken Leg | |
|---|---|---|
| Protein | 5% | 31% |
| Carbohydrates | 93% | ~ |
| Fat | 3% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has signficantly less carbohydrates than banana - chicken leg has 0.17g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
Banana is a great source of dietary fiber and it has more dietary fiber than chicken leg - banana has 2.6g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than banana - banana has 12.2g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 14 times more protein than banana - chicken leg has 16.4g of protein per 100 grams and banana has 1.1g of protein.
Banana has signficantly less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Both chicken leg and banana are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and banana does not contain significant amounts.
Banana has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and banana does not contain significant amounts.
Banana has signficantly more Vitamin C than chicken leg - chicken leg has 0.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Chicken leg has 833% more Vitamin A than banana - chicken leg has 28ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Chicken leg and banana contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and banana does not contain significant amounts.
Chicken leg and banana contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Chicken leg and banana contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
Chicken leg has more thiamin, niacin, pantothenic acid and Vitamin B12, however, banana contains more folate. Both banana and chicken leg contain significant amounts of riboflavin and Vitamin B6.
| Banana | Chicken Leg | |
|---|---|---|
| Thiamin | 0.031 MG | 0.073 MG |
| Riboflavin | 0.073 MG | 0.141 MG |
| Niacin | 0.665 MG | 4.733 MG |
| Pantothenic acid | 0.334 MG | 0.994 MG |
| Vitamin B6 | 0.367 MG | 0.318 MG |
| Folate | 20 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Chicken leg and banana contain similar amounts of calcium - chicken leg has 9mg of calcium per 100 grams and banana has 5mg of calcium.
Chicken leg has 165% more iron than banana - chicken leg has 0.69mg of iron per 100 grams and banana has 0.26mg of iron.
Both chicken leg and banana are high in potassium. Banana has 76% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and banana has 358mg 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, banana has more beta-carotene and alpha-carotene than chicken leg per 100 grams, however, chicken leg contains more lutein + zeaxanthin than banana per 100 grams.
| Banana | Chicken Leg | |
|---|---|---|
| beta-carotene | 26 UG | ~ |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 91 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than banana per 100 grams.
| Banana | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.027 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than banana per 100 grams.
| Banana | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.046 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.046 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: Banana (Bananas, raw) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Banana 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 | |||