Brown Rice vs. Chicken Leg

Nutrition comparison of Cooked Brown Rice and Chicken Leg


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.
  • Brown rice has more thiamin, however, chicken leg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Brown rice has signficantly less saturated fat than chicken leg.
  • Brown rice has signficantly more dietary fiber than chicken leg.
  • Chicken leg has signficantly less carbohydrates than brown rice.
  • Chicken leg is a great source of potassium.
  • Chicken leg is an excellent source of protein.
Detailed nutritional comparison of brown rice 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: 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) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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.

Brown Rice Chicken Leg
Protein 9% 31%
Carbohydrates 84% ~
Fat 7% 68%
Alcohol ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

trans 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.

cholesterol

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin D

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Brown Rice or Chicken Leg .

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) .

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FAQ

Does brown rice or chicken leg contain more calories in 100 grams?
Both brown rice and chicken leg are high in calories. Chicken leg has 70% more calories than brown rice - brown rice has 123 calories in 100g and chicken leg has 214 calories.

Is brown rice or chicken leg better for protein?
Chicken leg is a fantastic source of protein and it has 500% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and chicken leg has 16.4g of protein.

Does brown rice or chicken leg have more carbohydrates?
By weight, chicken leg has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and chicken leg has 0.17g of carbohydrates.