Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken quarter
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken quarter and sweet potatoes:
Chicken quarter is high in calories and sweet potato has 60% less calories than chicken quarter - sweet potato has 86 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, chicken quarter is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Chicken quarter has a macronutrient ratio of 31:0:69 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Quarter | Sweet Potatoes | |
|---|---|---|
| Protein | 31% | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 69% | 1% |
| Alcohol | ~ | ~ |
Chicken quarter has 117.3 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Sweet potato is a great source of dietary fiber and it has more dietary fiber than chicken quarter - sweet potato has 3g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
Chicken quarter has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and chicken quarter does not contain significant amounts.
Chicken quarter is an excellent source of protein and it has 943% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and chicken quarter has 16.4g of protein.
Sweet potato has signficantly less saturated fat than chicken quarter - sweet potato has 0.02g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and sweet potatoes are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and sweet potato does not contain significant amounts.
Sweet potato has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Sweet potatoes and chicken quarter contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and chicken quarter has 0.2mg of Vitamin C.
Sweet potato is an excellent source of Vitamin A and it has 24 times more Vitamin A than chicken quarter - sweet potato has 709ug of Vitamin A per 100 grams and chicken quarter has 28ug of Vitamin A.
Chicken quarter and sweet potatoes contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Sweet potatoes and chicken quarter contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
Sweet potatoes and chicken quarter contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.
Chicken quarter has more riboflavin, niacin and Vitamin B12, however, sweet potato contains more folate. Both chicken quarter and sweet potatoes contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Chicken Quarter | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.073 MG | 0.078 MG |
| Riboflavin | 0.141 MG | 0.061 MG |
| Niacin | 4.733 MG | 0.557 MG |
| Pantothenic acid | 0.994 MG | 0.8 MG |
| Vitamin B6 | 0.318 MG | 0.209 MG |
| Folate | 4 UG | 11 UG |
| Vitamin B12 | 0.56 UG | ~ |
Sweet potato has 233% more calcium than chicken quarter - sweet potato has 30mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Sweet potatoes and chicken quarter contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both sweet potatoes and chicken quarter are high in potassium. Sweet potato has 66% more potassium than chicken quarter - sweet potato has 337mg of potassium per 100 grams and chicken quarter 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, chicken quarter has more lutein + zeaxanthin than sweet potato per 100 grams, however, sweet potato contains more beta-carotene than chicken quarter per 100 grams.
| Chicken Quarter | Sweet Potatoes | |
|---|---|---|
| lutein + zeaxanthin | 91 UG | ~ |
| beta-carotene | ~ | 8509 UG |
| alpha-carotene | ~ | 7 UG |
For omega-3 fatty acids, chicken quarter has more alpha linoleic acid (ALA) and DPA than sweet potato per 100 grams.
| Chicken Quarter | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.001 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.001 G |
Comparing omega-6 fatty acids, chicken quarter has more linoleic acid than sweet potato per 100 grams.
| Chicken Quarter | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 0.013 G |
| Total | 3.003 G | 0.013 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 Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Chicken Quarter g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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 | |||