Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and cauliflower:
Chicken leg is high in calories and cauliflower has 88% less calories than chicken leg - cauliflower has 25 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken leg is heavier in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Chicken leg has a macronutrient ratio of 31:0:69 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Cauliflower | |
|---|---|---|
| Protein | 31% | 26% |
| Carbohydrates | ~ | 66% |
| Fat | 69% | 8% |
| Alcohol | ~ | ~ |
Both cauliflower and chicken leg are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Cauliflower has signficantly more dietary fiber than chicken leg - cauliflower has 2g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 753% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and chicken leg has 16.4g of protein.
Cauliflower has signficantly less saturated fat than chicken leg - cauliflower has 0.13g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and cauliflower are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and cauliflower does not contain significant amounts.
Cauliflower has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Cauliflower is an excellent source of Vitamin C and it has 240 times more Vitamin C than chicken leg - cauliflower has 48.2mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has more Vitamin A than cauliflower - chicken leg has 28ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Chicken leg and cauliflower contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Cauliflower and chicken leg contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Cauliflower and chicken leg contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more riboflavin, niacin and Vitamin B12, however, cauliflower contains more folate. Both chicken leg and cauliflower contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Chicken Leg | Cauliflower | |
|---|---|---|
| Thiamin | 0.073 MG | 0.05 MG |
| Riboflavin | 0.141 MG | 0.06 MG |
| Niacin | 4.733 MG | 0.507 MG |
| Pantothenic acid | 0.994 MG | 0.667 MG |
| Vitamin B6 | 0.318 MG | 0.184 MG |
| Folate | 4 UG | 57 UG |
| Vitamin B12 | 0.56 UG | ~ |
Cauliflower has 144% more calcium than chicken leg - cauliflower has 22mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Cauliflower and chicken leg contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both cauliflower and chicken leg are high in potassium. Cauliflower has 47% more potassium than chicken leg - cauliflower has 299mg 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 cauliflower per 100 grams.
| Chicken Leg | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.015 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.015 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than cauliflower per 100 grams.
| Chicken Leg | Cauliflower | |
|---|---|---|
| other omega 6 | 0.008 G | 0.003 G |
| linoleic acid | 2.987 G | 0.016 G |
| Total | 2.995 G | 0.019 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: Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) and Cauliflower (Cauliflower, raw) .
Chicken Leg g
()
|
Daily Values (%) |
Cauliflower 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 | |||