Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and chicken leg:
Both raw beef and chicken leg are high in calories. Raw beef has 55% more calories than chicken leg - raw beef has 332 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, raw beef is lighter in protein, heavier in fat and similar to chicken leg for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Chicken Leg | |
|---|---|---|
| Protein | 18% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and raw beef are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and raw beef does not contain significant amounts.
Both raw beef and chicken leg are high in protein. Chicken leg has 14% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and chicken leg has 16.4g of protein.
Raw beef is high in saturated fat and chicken leg has 63% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Chicken leg has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.
Raw beef and chicken leg contain similar amounts of cholesterol - raw beef has 78mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Chicken leg and raw beef contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Chicken leg has 600% more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Raw beef and chicken leg contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and chicken leg has 2iu of Vitamin D.
Raw beef and chicken leg contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Raw beef and chicken leg contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more pantothenic acid, however, raw beef contains more Vitamin B12. Both raw beef and chicken leg contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Raw Beef | Chicken Leg | |
|---|---|---|
| Thiamin | 0.044 MG | 0.073 MG |
| Riboflavin | 0.151 MG | 0.141 MG |
| Niacin | 3.382 MG | 4.733 MG |
| Pantothenic acid | 0.395 MG | 0.994 MG |
| Vitamin B6 | 0.278 MG | 0.318 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 2.07 UG | 0.56 UG |
Raw beef has 167% more calcium than chicken leg - raw beef has 24mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Raw beef has 138% more iron than chicken leg - raw beef has 1.6mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both raw beef and chicken leg are high in potassium. Raw beef has a little more potassium (7%) than chicken leg by weight - raw beef has 218mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more DPA than raw beef per 100 grams. Both raw beef and chicken leg contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.084 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Chicken Leg | |
|---|---|---|
| other omega 6 | ~ | 0.016 G |
| linoleic acid | 0.577 G | 2.987 G |
| Total | 0.577 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Raw Beef 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 | |||