Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and chicken leg:
Both brown rice and chicken leg are high in calories. Chicken leg has 74% more calories than brown rice - brown rice has 123 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Chicken Leg | |
|---|---|---|
| Protein | 9% | 31% |
| Carbohydrates | 84% | ~ |
| Fat | 7% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Brown rice has signficantly more dietary fiber than chicken leg - brown rice has 1.6g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Brown rice and chicken leg contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 497% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and chicken leg has 16.4g of protein.
Brown rice has signficantly less saturated fat than chicken leg - brown rice has 0.26g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and brown rice are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and brown rice does not contain significant amounts.
Brown rice has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Chicken leg and brown rice contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Chicken leg has more Vitamin A than brown rice - chicken leg has 28ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Chicken leg and brown rice contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Brown rice and chicken leg contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Brown rice and chicken leg contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Brown rice has more thiamin, however, chicken leg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both brown rice and chicken leg contain significant amounts of niacin and folate.
| Brown Rice | Chicken Leg | |
|---|---|---|
| Thiamin | 0.178 MG | 0.073 MG |
| Riboflavin | 0.069 MG | 0.141 MG |
| Niacin | 2.561 MG | 4.733 MG |
| Pantothenic acid | 0.38 MG | 0.994 MG |
| Vitamin B6 | 0.123 MG | 0.318 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Brown rice and chicken leg contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Brown rice and chicken leg contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Chicken leg is a great source of potassium and it has 136% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.011 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Chicken Leg | |
|---|---|---|
| other omega 6 | ~ | 0.016 G |
| linoleic acid | 0.355 G | 2.987 G |
| Total | 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Cooked Brown Rice 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 | |||