Whole Wheat Bread vs. Chicken Leg

Nutrition comparison of Whole Wheat Bread and Chicken Leg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole wheat bread versus chicken leg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat bread and chicken leg:

  • Both whole wheat bread and chicken leg are high in calories, potassium and protein.
  • For omega-3 fatty acids, chicken leg has more dpa than whole wheat bread.
  • Whole wheat bread has 4 times less saturated fat than chicken leg.
  • Whole wheat bread has more thiamin and folate, however, chicken leg contains more pantothenic acid and Vitamin B12.
  • Whole wheat bread is a great source of iron.
  • Whole wheat bread is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of whole wheat bread and chicken leg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both whole wheat bread and chicken leg are high in calories. Whole wheat bread has 24% more calories than chicken leg - whole wheat bread has 265 calories per 100 grams and chicken leg has 214 calories.

Whole Wheat Bread Chicken Leg
Protein 20% 31%
Carbohydrates 66% ~
Fat 14% 68%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and chicken leg has 100% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.

dietary fiber

Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - whole wheat bread has 7.4g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.

sugar

Chicken leg has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and chicken leg does not contain significant amounts.

Protein

protein

Both whole wheat bread and chicken leg are high in protein. Chicken leg has 23% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and chicken leg has 16.4g of protein.

Fat

saturated fat

Whole wheat bread has 4 times less saturated fat than chicken leg - whole wheat bread has 0.87g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.

trans fat

Both chicken leg and whole wheat bread are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.

cholesterol

Whole wheat bread has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.

Vitamins

Vitamin C

Whole wheat bread and chicken leg contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.

Vitamin A

Chicken leg has more Vitamin A than whole wheat bread - chicken leg has 28ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin D

Chicken leg and whole wheat bread contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and chicken leg contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.

Vitamin K

Whole wheat bread and chicken leg contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin and folate, however, chicken leg contains more pantothenic acid and Vitamin B12. Both whole wheat bread and chicken leg contain significant amounts of riboflavin, niacin and Vitamin B6.

Whole Wheat Bread Chicken Leg
Thiamin 0.279 MG 0.073 MG
Riboflavin 0.131 MG 0.141 MG
Niacin 4.042 MG 4.733 MG
Pantothenic acid 0.336 MG 0.994 MG
Vitamin B6 0.263 MG 0.318 MG
Folate 75 UG 4 UG
Vitamin B12 ~ 0.56 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 10 times more calcium than chicken leg - whole wheat bread has 103mg of calcium per 100 grams and chicken leg has 9mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 262% more iron than chicken leg - whole wheat bread has 2.5mg of iron per 100 grams and chicken leg has 0.69mg of iron.

potassium

Both whole wheat bread and chicken leg are high in potassium. Whole wheat bread has 13% more potassium than chicken leg - whole wheat bread has 230mg of potassium per 100 grams and chicken leg has 203mg of potassium.

Antioxidants and Phytonutrients

carotenoids

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 whole wheat bread and chicken leg contain significant amounts of lutein + zeaxanthin.

Whole Wheat Bread Chicken Leg
beta-carotene 1 UG ~
lutein + zeaxanthin 94 UG 91 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken leg has more DPA than whole wheat bread per 100 grams. Both whole wheat bread and chicken leg contain significant amounts of alpha linoleic acid (ALA).

Whole Wheat Bread Chicken Leg
alpha linoleic acid 0.205 G 0.155 G
DHA ~ 0.01 G
EPA ~ 0.004 G
DPA ~ 0.012 G
Total 0.205 G 0.181 G

omega 6s

Comparing omega-6 fatty acids, both whole wheat bread and chicken leg contain significant amounts of linoleic acid.

Whole Wheat Bread Chicken Leg
other omega 6 ~ 0.016 G
linoleic acid 1.667 G 2.987 G
Total 1.667 G 3.003 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Bread or Chicken Leg .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .

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FAQ

Does whole wheat bread or chicken leg contain more calories in 100 grams?
Both whole wheat bread and chicken leg are high in calories. Whole wheat bread has 20% more calories than chicken leg - whole wheat bread has 265 calories in 100g and chicken leg has 214 calories.

Is whole wheat bread or chicken leg better for protein?
Both whole wheat bread and chicken leg are high in protein. Chicken leg has 20% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and chicken leg has 16.4g of protein.

Does whole wheat bread or chicken leg have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and chicken leg has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and chicken leg has 0.17g of carbohydrates.

Does whole wheat bread or chicken leg contain more calcium?
Whole wheat bread is a rich source of calcium and it has 10 times more calcium than chicken leg - whole wheat bread has 103mg of calcium in 100 grams and chicken leg has 9mg of calcium.

Does whole wheat bread or chicken leg contain more potassium?
Both whole wheat bread and chicken leg are high in potassium. Whole wheat bread has 10% more potassium than chicken leg - whole wheat bread has 230mg of potassium in 100 grams and chicken leg has 203mg of potassium.