Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and chicken leg:
Chicken leg is high in calories and mango has 72% less calories than chicken leg - mango has 60 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Mango has a macronutrient ratio of 5:90:5 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Chicken Leg | |
|---|---|---|
| Protein | 5% | 31% |
| Carbohydrates | 90% | ~ |
| Fat | 5% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 87.1 times less carbohydrates than mango - mango has 15g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Mango has signficantly more dietary fiber than chicken leg - mango has 1.6g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than mango - mango has 13.7g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 18 times more protein than mango - mango has 0.82g of protein per 100 grams and chicken leg has 16.4g of protein.
Mango has signficantly less saturated fat than chicken leg - mango has 0.09g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and mango are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and mango does not contain significant amounts.
Mango has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and mango does not contain significant amounts.
Mango is an excellent source of Vitamin C and it has 181 times more Vitamin C than chicken leg - mango has 36.4mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Mango has 93% more Vitamin A than chicken leg - mango has 54ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and mango contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and mango does not contain significant amounts.
Mango and chicken leg contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Mango and chicken leg contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, mango contains more folate.
| Mango | Chicken Leg | |
|---|---|---|
| Thiamin | 0.028 MG | 0.073 MG |
| Riboflavin | 0.038 MG | 0.141 MG |
| Niacin | 0.669 MG | 4.733 MG |
| Pantothenic acid | 0.197 MG | 0.994 MG |
| Vitamin B6 | 0.119 MG | 0.318 MG |
| Folate | 43 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Mango and chicken leg contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 331% more iron than mango - mango has 0.16mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Mango and chicken leg contain similar amounts of potassium - mango has 168mg 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, mango has more beta-carotene than chicken leg per 100 grams, however, chicken leg contains more lutein + zeaxanthin than mango per 100 grams.
| Mango | Chicken Leg | |
|---|---|---|
| beta-carotene | 640 UG | ~ |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 91 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than mango per 100 grams.
| Mango | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.051 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than mango per 100 grams.
| Mango | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.019 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.019 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: Mango (Mangos, raw) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Mango 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 | |||