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Vegetable vs. Chicken meat — In-Depth Nutrition Comparison

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Summary of differences between vegetable and chicken meat

  • Vegetable has more vitamin A, fiber, and vitamin K; however, chicken meat is higher in vitamin B3, selenium, vitamin B6, phosphorus, and vitamin B5.
  • Vegetable covers your daily need for vitamin A, 82% more than chicken meat.
  • Vegetable has less saturated fat.
  • The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Vegetable vs Chicken meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +25.8%
Contains less SodiumSodium -57.3%
Contains more ManganeseManganese +1795%
Contains more PotassiumPotassium +32%
Contains more IronIron +53.7%
Contains more ZincZinc +295.9%
Contains more PhosphorusPhosphorus +256.9%
Contains more SeleniumSelenium +7866.7%
~equal in Magnesium ~23mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +345.8%
Contains more Vitamin EVitamin E +40.7%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin KVitamin K +879.2%
Contains more FolateFolate +280%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +897.3%
Contains more Vitamin B5Vitamin B5 +582.1%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +173.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Chicken meat DV% diff.
Protein 2.86g 27.3g 49%
Vitamin B3 0.851mg 8.487mg 48%
Selenium 0.3µg 23.9µg 43%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.074mg 0.4mg 25%
Fats 0.15g 13.6g 21%
Polyunsaturated fat 0.072g 2.97g 19%
Phosphorus 51mg 182mg 19%
Vitamin B5 0.151mg 1.03mg 18%
Vitamin A 214µg 48µg 18%
Vitamin K 23.5µg 2.4µg 18%
Fiber 4.4g 0g 18%
Saturated fat 0.031g 3.79g 17%
Manganese 0.379mg 0.02mg 16%
Vitamin B12 0µg 0.3µg 13%
Zinc 0.49mg 1.94mg 13%
Monounsaturated fat 0.01g 5.34g 13%
Calories 65kcal 239kcal 9%
Choline 24.1mg 65.9mg 8%
Iron 0.82mg 1.26mg 6%
Folate 19µg 5µg 4%
Vitamin B2 0.12mg 0.168mg 4%
Carbs 13.09g 0g 4%
Vitamin C 3.2mg 0mg 4%
Sodium 35mg 82mg 2%
Copper 0.083mg 0.066mg 2%
Potassium 169mg 223mg 2%
Vitamin B1 0.071mg 0.063mg 1%
Vitamin E 0.38mg 0.27mg 1%
Calcium 25mg 15mg 1%
Net carbs 8.69g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 22mg 23mg 0%
Sugar 3.12g 0g N/A
Tryptophan 0.029mg 0.305mg 0%
Threonine 0.115mg 1.128mg 0%
Isoleucine 0.139mg 1.362mg 0%
Leucine 0.19mg 1.986mg 0%
Lysine 0.17mg 2.223mg 0%
Methionine 0.034mg 0.726mg 0%
Phenylalanine 0.12mg 1.061mg 0%
Valine 0.149mg 1.325mg 0%
Histidine 0.073mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +40%
Contains more OtherOther +-291.4%
Contains more ProteinProtein +854.5%
Contains more FatsFats +8966.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +53300%
Contains more Poly. FatPolyunsaturated fat +4025%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.