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Chicken wing vs. Turkey leg — In-Depth Nutrition Comparison

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The main differences between Chicken wing and Turkey leg

  • Chicken wing has more Vitamin B3, however, Turkey leg has more Zinc, Copper, Phosphorus, Vitamin B5, Vitamin B12, and Iron.
  • Daily need coverage for Saturated Fat from Chicken wing is 19% higher.
  • Turkey leg has 4 times less Sodium than Chicken wing. Chicken wing has 320mg of Sodium, while Turkey leg has 74mg.

Food types used in this article are Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter and Turkey, all classes, leg, meat and skin, raw.

Infographic

Chicken wing vs Turkey leg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +17.6%
Contains more Manganese +172.7%
Contains more Iron +33.3%
Contains more Magnesium +31.3%
Contains more Phosphorus +46.3%
Contains more Potassium +97.8%
Contains less Sodium -76.9%
Contains more Zinc +123.9%
Contains more Copper +125.4%
Equal in Selenium - 26.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 49% 12% 52% 13% 42% 38% 21% 8% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 65% 15% 76% 25% 10% 85% 48% 3% 144%
Contains more Calcium +17.6%
Contains more Manganese +172.7%
Contains more Iron +33.3%
Contains more Magnesium +31.3%
Contains more Phosphorus +46.3%
Contains more Potassium +97.8%
Contains less Sodium -76.9%
Contains more Zinc +123.9%
Contains more Copper +125.4%
Equal in Selenium - 26.4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +3666.7%
Contains more Vitamin B1 +37.7%
Contains more Vitamin B3 +78.7%
Contains more Folate +80%
Contains more Vitamin B2 +38.8%
Contains more Vitamin B5 +53.5%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +56%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 27% 36% 99% 43% 70% 14% 32% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 20% 49% 56% 66% 79% 8% 49% 0% 0%
Contains more Vitamin A +3666.7%
Contains more Vitamin B1 +37.7%
Contains more Vitamin B3 +78.7%
Contains more Folate +80%
Contains more Vitamin B2 +38.8%
Contains more Vitamin B5 +53.5%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +56%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +224.6%
Contains more Carbs +∞%
Contains more Other +11.4%
Contains more Water +57.3%
Equal in Protein - 19.54
20% 22% 11% 46%
Protein: 19.87 g
Fats: 21.81 g
Carbs: 10.94 g
Water: 46.21 g
Other: 1.17 g
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 g
Contains more Fats +224.6%
Contains more Carbs +∞%
Contains more Other +11.4%
Contains more Water +57.3%
Equal in Protein - 19.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +335%
Contains more Polyunsaturated fat +177%
Contains less Saturated Fat -64.7%
29% 45% 26%
Saturated Fat: 5.83 g
Monounsaturated Fat: 8.96 g
Polyunsaturated fat: 5.07 g
35% 35% 31%
Saturated Fat: 2.06 g
Monounsaturated Fat: 2.06 g
Polyunsaturated fat: 1.83 g
Contains more Monounsaturated Fat +335%
Contains more Polyunsaturated fat +177%
Contains less Saturated Fat -64.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken wing Turkey leg
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chicken wing Turkey leg Opinion
Net carbs 10.64g 0g Chicken wing
Protein 19.87g 19.54g Chicken wing
Fats 21.81g 6.72g Chicken wing
Carbs 10.94g 0g Chicken wing
Calories 324kcal 144kcal Chicken wing
Fiber 0.3g 0g Chicken wing
Calcium 20mg 17mg Chicken wing
Iron 1.29mg 1.72mg Turkey leg
Magnesium 16mg 21mg Turkey leg
Phosphorus 121mg 177mg Turkey leg
Potassium 138mg 273mg Turkey leg
Sodium 320mg 74mg Turkey leg
Zinc 1.38mg 3.09mg Turkey leg
Copper 0.063mg 0.142mg Turkey leg
Manganese 0.06mg 0.022mg Chicken wing
Selenium 25.7µg 26.4µg Turkey leg
Vitamin A 113IU 3IU Chicken wing
Vitamin A RAE 34µg 1µg Chicken wing
Vitamin B1 0.106mg 0.077mg Chicken wing
Vitamin B2 0.152mg 0.211mg Turkey leg
Vitamin B3 5.265mg 2.947mg Chicken wing
Vitamin B5 0.71mg 1.09mg Turkey leg
Vitamin B6 0.3mg 0.34mg Turkey leg
Folate 18µg 10µg Chicken wing
Vitamin B12 0.25µg 0.39µg Turkey leg
Tryptophan 0.219mg 0.219mg
Threonine 0.795mg 0.861mg Turkey leg
Isoleucine 0.941mg 0.998mg Turkey leg
Leucine 1.421mg 1.537mg Turkey leg
Lysine 1.474mg 1.809mg Turkey leg
Methionine 0.499mg 0.557mg Turkey leg
Phenylalanine 0.785mg 0.769mg Chicken wing
Valine 0.953mg 1.028mg Turkey leg
Histidine 0.547mg 0.598mg Turkey leg
Cholesterol 79mg 71mg Turkey leg
Saturated Fat 5.83g 2.06g Turkey leg
Omega-3 - DHA 0.04g 0.03g Chicken wing
Omega-3 - EPA 0.01g 0g Chicken wing
Omega-3 - DPA 0.02g 0.02g
Monounsaturated Fat 8.96g 2.06g Chicken wing
Polyunsaturated fat 5.07g 1.83g Chicken wing

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken wing Turkey leg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Chicken wing
25%
Turkey leg
Minerals Daily Need Coverage Score
38%
Chicken wing
47%
Turkey leg

Comparison summary

Which food contains less Sodium?
Turkey leg
Turkey leg contains less Sodium (difference - 246mg)
Which food is lower in Cholesterol?
Turkey leg
Turkey leg is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Turkey leg
Turkey leg is lower in Saturated Fat (difference - 3.77g)
Which food is richer in minerals?
Turkey leg
Turkey leg is relatively richer in minerals
Which food is lower in glycemic index?
Chicken wing
Chicken wing is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chicken wing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173628/nutrients
  2. Turkey leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.