Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chicken leg
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken leg and tomato:
Chicken leg is high in calories and tomato has 92% less calories than chicken leg - tomato has 18 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 tomato per calorie. Chicken leg has a macronutrient ratio of 31:0:69 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Leg | Tomato | |
|---|---|---|
| Protein | 31% | 17% |
| Carbohydrates | ~ | 75% |
| Fat | 69% | 9% |
| Alcohol | ~ | ~ |
Both tomato and chicken leg are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Tomato has more dietary fiber than chicken leg - tomato has 1.2g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 17 times more protein than tomato - tomato has 0.88g of protein per 100 grams and chicken leg has 16.4g of protein.
Tomato has signficantly less saturated fat than chicken leg - tomato has 0.03g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and tomato are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and tomato does not contain significant amounts.
Tomato has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and tomato does not contain significant amounts.
Tomato is a great source of Vitamin C and it has 67 times more Vitamin C than chicken leg - tomato has 13.7mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Tomato and chicken leg contain similar amounts of Vitamin A - tomato has 42ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and tomato contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Tomato and chicken leg contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Tomato and chicken leg contain similar amounts of Vitamin K - tomato has 7.9ug 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, tomato contains more folate.
| Chicken Leg | Tomato | |
|---|---|---|
| Thiamin | 0.073 MG | 0.037 MG |
| Riboflavin | 0.141 MG | 0.019 MG |
| Niacin | 4.733 MG | 0.594 MG |
| Pantothenic acid | 0.994 MG | 0.089 MG |
| Vitamin B6 | 0.318 MG | 0.08 MG |
| Folate | 4 UG | 15 UG |
| Vitamin B12 | 0.56 UG | ~ |
Tomato and chicken leg contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 156% more iron than tomato - tomato has 0.27mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both tomato and chicken leg are high in potassium. Tomato has 17% more potassium than chicken leg - tomato has 237mg 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 tomato contain significant amounts of lutein + zeaxanthin.
| Chicken Leg | Tomato | |
|---|---|---|
| lutein + zeaxanthin | 91 UG | 123 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than tomato per 100 grams.
| Chicken Leg | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.155 G | 0.003 G |
| DHA | 0.01 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.012 G | ~ |
| Total | 0.181 G | 0.003 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than tomato per 100 grams.
| Chicken Leg | Tomato | |
|---|---|---|
| other omega 6 | 0.016 G | ~ |
| linoleic acid | 2.987 G | 0.08 G |
| Total | 3.003 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Chicken Leg g
()
|
Daily Values (%) |
Tomato 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 | |||