Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and chicken leg:
Chicken leg is high in calories and whole milk has 71% less calories than chicken leg - whole milk has 61 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, whole milk is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Chicken Leg | |
|---|---|---|
| Protein | 21% | 31% |
| Carbohydrates | 32% | ~ |
| Fat | 48% | 69% |
| Alcohol | ~ | ~ |
Both whole milk and chicken leg are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Chicken leg has less sugar than whole milk - whole milk has 5.1g of sugar per 100 grams and chicken leg does not contain significant amounts.
Chicken leg is an excellent source of protein and it has 420% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and chicken leg has 16.4g of protein.
Whole milk has 57% less saturated fat than chicken leg - whole milk has 1.9g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and whole milk are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and whole milk does not contain significant amounts.
Whole milk has 8.3 times less cholesterol than chicken leg - whole milk has 10mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Chicken leg and whole milk contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Whole milk and chicken leg contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Whole milk has 24 times more Vitamin D than chicken leg - whole milk has 51iu of Vitamin D per 100 grams and chicken leg has 2iu of Vitamin D.
Whole milk and chicken leg contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.
Whole milk and chicken leg contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.
Chicken leg has more niacin, pantothenic acid and Vitamin B6. Both whole milk and chicken leg contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Whole Milk | Chicken Leg | |
|---|---|---|
| Thiamin | 0.046 MG | 0.073 MG |
| Riboflavin | 0.169 MG | 0.141 MG |
| Niacin | 0.089 MG | 4.733 MG |
| Pantothenic acid | 0.373 MG | 0.994 MG |
| Vitamin B6 | 0.036 MG | 0.318 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.45 UG | 0.56 UG |
Whole milk is an excellent source of calcium and it has 11 times more calcium than chicken leg - whole milk has 113mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 22 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Chicken leg is a great source of potassium and it has 54% more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than whole milk per 100 grams.
| Whole Milk | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.075 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Chicken Leg | |
|---|---|---|
| linoleic acid | 0.12 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Whole Milk 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 | |||