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  6. Vegetable vs. Chicken meat

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 RAE, Fiber, and Vitamin K, however, Chicken meat is higher in Vitamin B3, Selenium, Vitamin B6, Phosphorus, and Vitamin B5.
  • Chicken meat covers your daily need of Vitamin B3 48% more than Vegetable.
  • Vegetable has less Saturated Fat.

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.
Vegetable
Vegetable
4
:
6
Chicken meat
Chicken meat
Contains more Calcium +66.7%
Contains less Sodium -57.3%
Contains more Copper +25.8%
Contains more Manganese +1795%
Contains more Iron +53.7%
Contains more Phosphorus +256.9%
Contains more Potassium +32%
Contains more Zinc +295.9%
Contains more Selenium +7866.7%
Equal in Magnesium - 23
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Calcium +66.7%
Contains less Sodium -57.3%
Contains more Copper +25.8%
Contains more Manganese +1795%
Contains more Iron +53.7%
Contains more Phosphorus +256.9%
Contains more Potassium +32%
Contains more Zinc +295.9%
Contains more Selenium +7866.7%
Equal in Magnesium - 23

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.
Vegetable
Vegetable
6
:
5
Chicken meat
Chicken meat
Contains more Vitamin A +2556.5%
Contains more Vitamin E +40.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.7%
Contains more Folate +280%
Contains more Vitamin K +879.2%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +897.3%
Contains more Vitamin B5 +582.1%
Contains more Vitamin B6 +440.5%
Contains more Vitamin B12 +∞%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin A +2556.5%
Contains more Vitamin E +40.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.7%
Contains more Folate +280%
Contains more Vitamin K +879.2%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +897.3%
Contains more Vitamin B5 +582.1%
Contains more Vitamin B6 +440.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Chicken meat
Chicken meat
Contains more Carbs +∞%
Contains more Water +40%
Contains more Protein +854.5%
Contains more Fats +8966.7%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +40%
Contains more Protein +854.5%
Contains more Fats +8966.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Chicken meat
Chicken meat
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +53300%
Contains more Polyunsaturated fat +4025%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +53300%
Contains more Polyunsaturated fat +4025%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Chicken meat Opinion
Net carbs 8.69g 0g Vegetable
Protein 2.86g 27.3g Chicken meat
Fats 0.15g 13.6g Chicken meat
Carbs 13.09g 0g Vegetable
Calories 65kcal 239kcal Chicken meat
Sugar 3.12g 0g Chicken meat
Fiber 4.4g 0g Vegetable
Calcium 25mg 15mg Vegetable
Iron 0.82mg 1.26mg Chicken meat
Magnesium 22mg 23mg Chicken meat
Phosphorus 51mg 182mg Chicken meat
Potassium 169mg 223mg Chicken meat
Sodium 35mg 82mg Vegetable
Zinc 0.49mg 1.94mg Chicken meat
Copper 0.083mg 0.066mg Vegetable
Manganese 0.379mg 0.02mg Vegetable
Selenium 0.3µg 23.9µg Chicken meat
Vitamin A 4277IU 161IU Vegetable
Vitamin A RAE 214µg 48µg Vegetable
Vitamin E 0.38mg 0.27mg Vegetable
Vitamin D 0IU 2IU Chicken meat
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.063mg Vegetable
Vitamin B2 0.12mg 0.168mg Chicken meat
Vitamin B3 0.851mg 8.487mg Chicken meat
Vitamin B5 0.151mg 1.03mg Chicken meat
Vitamin B6 0.074mg 0.4mg Chicken meat
Folate 19µg 5µg Vegetable
Vitamin B12 0µg 0.3µg Chicken meat
Vitamin K 23.5µg 2.4µg Vegetable
Tryptophan 0.029mg 0.305mg Chicken meat
Threonine 0.115mg 1.128mg Chicken meat
Isoleucine 0.139mg 1.362mg Chicken meat
Leucine 0.19mg 1.986mg Chicken meat
Lysine 0.17mg 2.223mg Chicken meat
Methionine 0.034mg 0.726mg Chicken meat
Phenylalanine 0.12mg 1.061mg Chicken meat
Valine 0.149mg 1.325mg Chicken meat
Histidine 0.073mg 0.802mg Chicken meat
Cholesterol 0mg 88mg Vegetable
Saturated Fat 0.031g 3.79g Vegetable
Omega-3 - DHA 0g 0.04g Chicken meat
Omega-3 - EPA 0g 0.01g Chicken meat
Omega-3 - DPA 0g 0.02g Chicken meat
Monounsaturated Fat 0.01g 5.34g Chicken meat
Polyunsaturated fat 0.072g 2.97g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Chicken meat
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
36%
Vegetable
36%
Chicken meat
Minerals Daily Need Coverage Score
19%
Vegetable
38%
Chicken meat

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 3.759g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.5)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
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. 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.