Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and chicken leg:
Both white bread and chicken leg are high in calories. White bread has 11% more calories than chicken leg - white bread has 238 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. White bread has a macronutrient ratio of 18:74:8 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Chicken Leg | |
|---|---|---|
| Protein | 18% | 31% |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 69% |
| Alcohol | ~ | ~ |
White bread is high in carbohydrates and chicken leg has 100% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
White bread is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - white bread has 9.2g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than white bread - white bread has 5g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both white bread and chicken leg are high in protein. Chicken leg has 54% more protein than white bread - white bread has 10.7g of protein per 100 grams and chicken leg has 16.4g of protein.
White bread has signficantly less saturated fat than chicken leg - white bread has 0.63g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both white bread and chicken leg are low in trans fat - white bread has 0.03g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
White bread has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Chicken leg and white bread contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Chicken leg has more Vitamin A than white bread - chicken leg has 28ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Chicken leg and white bread contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
White bread and chicken leg contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
White bread and chicken leg contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
White bread has more thiamin and folate, however, chicken leg contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both white bread and chicken leg contain significant amounts of riboflavin and niacin.
| White Bread | Chicken Leg | |
|---|---|---|
| Thiamin | 0.51 MG | 0.073 MG |
| Riboflavin | 0.255 MG | 0.141 MG |
| Niacin | 4.455 MG | 4.733 MG |
| Pantothenic acid | 0.455 MG | 0.994 MG |
| Vitamin B6 | 0.08 MG | 0.318 MG |
| Folate | 127 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
White bread is an excellent source of calcium and it has 75 times more calcium than chicken leg - white bread has 684mg of calcium per 100 grams and chicken leg has 9mg of calcium.
White bread is an excellent source of iron and it has 609% more iron than chicken leg - white bread has 4.9mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Chicken leg is a great source of potassium and it has 60% more potassium than white bread - white bread has 127mg of potassium per 100 grams and chicken leg has 203mg 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,
| White Bread | Chicken Leg | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 91 UG |
For omega-3 fatty acids, chicken leg has more DPA than white bread per 100 grams. Both white bread and chicken leg contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.155 G |
| EPA | 0.003 G | 0.004 G |
| DHA | ~ | 0.01 G |
| DPA | ~ | 0.012 G |
| Total | 0.086 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than white bread per 100 grams.
| White Bread | Chicken Leg | |
|---|---|---|
| other omega 6 | 0.002 G | 0.016 G |
| linoleic acid | 0.879 G | 2.987 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
White Bread 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 | |||