Chicken Leg vs. Russet Potato

Nutrition comparison of Chicken Leg and Russet Potato


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

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

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

  • Both russet potato and chicken leg are high in potassium.
  • Chicken leg has 105.2 times less carbohydrates than russet potato.
  • Chicken leg has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, russet potato contains more folate.
  • Chicken leg is an excellent source of protein.
  • Russet potato has signficantly less saturated fat than chicken leg.
Detailed nutritional comparison of chicken leg and russet potato 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: Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Chicken leg is high in calories and russet potato has 63% less calories than chicken leg - russet potato has 79 calories per 100 grams and chicken leg has 214 calories.

Chicken Leg Russet Potato
Protein 31% 10%
Carbohydrates ~ 89%
Fat 68% 1%
Alcohol ~ ~

carbohydrates

Chicken leg has 105.2 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.

dietary fiber

Russet potato has more dietary fiber than chicken leg - russet potato has 1.3g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.

sugar

Russet potato and chicken leg contain similar amounts of sugar - russet potato has 0.62g 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 665% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and chicken leg has 16.4g of protein.

Fat

saturated fat

Russet potato has signficantly less saturated fat than chicken leg - russet potato has 0.03g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Russet potato has 27 times more Vitamin C than chicken leg - russet potato has 5.7mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.

Vitamin A

Chicken leg has more Vitamin A than russet potato - chicken leg has 28ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin D

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

Vitamin E

Russet potato and chicken leg contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.

Vitamin K

Russet potato and chicken leg contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.

The B Vitamins

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

Chicken Leg Russet Potato
Thiamin 0.073 MG 0.082 MG
Riboflavin 0.141 MG 0.033 MG
Niacin 4.733 MG 1.035 MG
Pantothenic acid 0.994 MG 0.301 MG
Vitamin B6 0.318 MG 0.345 MG
Folate 4 UG 14 UG
Vitamin B12 0.56 UG ~

Minerals

calcium

Russet potato and chicken leg contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and chicken leg has 9mg of calcium.

iron

Russet potato and chicken leg contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and chicken leg has 0.69mg of iron.

potassium

Both russet potato and chicken leg are high in potassium. Russet potato has 105% more potassium than chicken leg - russet potato has 417mg 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,

Chicken Leg Russet Potato
lutein + zeaxanthin 91 UG 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than russet potato per 100 grams.

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

omega 6s

Comparing omega-6 fatty acids, chicken leg has more linoleic acid than russet potato per 100 grams.

Chicken Leg Russet Potato
other omega 6 0.016 G ~
linoleic acid 2.987 G 0.032 G
Total 3.003 G 0.032 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 Chicken Leg or Russet Potato .

Note: The specific food items compared are: Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .

Chicken Leg g

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FAQ

Does russet potato or chicken leg contain more calories in 100 grams?
Chicken leg is high in calories and russet potato has 60% less calories than chicken leg - russet potato has 79 calories in 100g and chicken leg has 214 calories.

Is russet potato or chicken leg better for protein?
Chicken leg is a fantastic source of protein and it has 670% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and chicken leg has 16.4g of protein.

Does russet potato or chicken leg have more carbohydrates?
By weight, chicken leg has 105.2 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and chicken leg has 0.17g of carbohydrates.

Does russet potato or chicken leg contain more potassium?
Both russet potato and chicken leg are high in potassium. Russet potato has 110% more potassium than chicken leg - russet potato has 417mg of potassium in 100 grams and chicken leg has 203mg of potassium.