Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and red bell pepper:
Chicken leg is high in calories and red bell pepper has 88% less calories than chicken leg - red bell pepper has 26 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, chicken leg is heavier in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Chicken leg has a macronutrient ratio of 31:0:69 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Red Bell Pepper | |
|---|---|---|
| Protein | 31% | 13% |
| Carbohydrates | ~ | 79% |
| Fat | 69% | 8% |
| Alcohol | ~ | ~ |
Red bell pepper and chicken leg contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Red bell pepper is a great source of dietary fiber and it has more dietary fiber than chicken leg - red bell pepper has 2.1g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than red bell pepper - red bell pepper has 4.2g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 15 times more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and chicken leg has 16.4g of protein.
Red bell pepper has signficantly less saturated fat than chicken leg - red bell pepper has 0.06g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and red bell pepper are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and red bell pepper does not contain significant amounts.
Red bell pepper has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and red bell pepper does not contain significant amounts.
Red bell pepper is an excellent source of Vitamin C and it has 637 times more Vitamin C than chicken leg - red bell pepper has 127.7mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Red bell pepper is an excellent source of Vitamin A and it has 461% more Vitamin A than chicken leg - red bell pepper has 157ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and red bell pepper contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and red bell pepper does not contain significant amounts.
Red bell pepper and chicken leg contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Red bell pepper and chicken leg contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more niacin, pantothenic acid and Vitamin B12, however, red bell pepper contains more folate. Both chicken leg and red bell pepper contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Chicken Leg | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.073 MG | 0.054 MG |
| Riboflavin | 0.141 MG | 0.085 MG |
| Niacin | 4.733 MG | 0.979 MG |
| Pantothenic acid | 0.994 MG | 0.317 MG |
| Vitamin B6 | 0.318 MG | 0.291 MG |
| Folate | 4 UG | 46 UG |
| Vitamin B12 | 0.56 UG | ~ |
Red bell pepper and chicken leg contain similar amounts of calcium - red bell pepper has 7mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Red bell pepper and chicken leg contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both red bell pepper and chicken leg are high in potassium. Red bell pepper has a little more potassium (4%) than chicken leg by weight - red bell pepper has 211mg 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 chicken leg and red bell pepper contain significant amounts of lutein + zeaxanthin.
| Chicken Leg | Red Bell Pepper | |
|---|---|---|
| lutein + zeaxanthin | 91 UG | 51 UG |
| beta-carotene | ~ | 1624 UG |
| alpha-carotene | ~ | 20 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than red bell pepper per 100 grams.
| Chicken Leg | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.056 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.056 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than red bell pepper per 100 grams.
| Chicken Leg | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 0.1 G |
| Total | 3.003 G | 0.1 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 Leg (Chicken, broilers or fryers, leg, meat and skin, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Chicken Leg g
()
|
Daily Values (%) |
Red Bell Pepper 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 | |||