Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and chicken leg:
Chicken leg is high in calories and orange has 79% less calories than chicken leg - orange has 46 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Orange has a macronutrient ratio of 6:91:4 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Chicken Leg | |
|---|---|---|
| Protein | 6% | 31% |
| Carbohydrates | 91% | ~ |
| Fat | 4% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has 66.8 times less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Orange is a great source of dietary fiber and it has more dietary fiber than chicken leg - orange has 2.4g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than orange - orange has 9.1g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 22 times more protein than orange - orange has 0.7g of protein per 100 grams and chicken leg has 16.4g of protein.
Orange has signficantly less saturated fat than chicken leg - orange has 0.03g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and orange are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and orange does not contain significant amounts.
Orange has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and orange does not contain significant amounts.
Orange is an excellent source of Vitamin C and it has 224 times more Vitamin C than chicken leg - orange has 45mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Orange and chicken leg contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and orange contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Orange and chicken leg contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Chicken leg and orange contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
Chicken leg has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, orange contains more folate. Both orange and chicken leg contain significant amounts of thiamin.
| Orange | Chicken Leg | |
|---|---|---|
| Thiamin | 0.1 MG | 0.073 MG |
| Riboflavin | 0.04 MG | 0.141 MG |
| Niacin | 0.4 MG | 4.733 MG |
| Pantothenic acid | 0.25 MG | 0.994 MG |
| Vitamin B6 | 0.051 MG | 0.318 MG |
| Folate | 17 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Orange is a great source of calcium and it has 378% more calcium than chicken leg - orange has 43mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 667% more iron than orange - orange has 0.09mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Orange and chicken leg contain similar amounts of potassium - orange has 169mg 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, both orange and chicken leg contain significant amounts of lutein + zeaxanthin.
| Orange | Chicken Leg | |
|---|---|---|
| beta-carotene | 71 UG | ~ |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 91 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than orange per 100 grams.
| Orange | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.011 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than orange per 100 grams.
| Orange | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.031 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Orange 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 | |||