Jake Harper
Turkey legs and chicken legs are both high in protein and calories, but there are some key differences in their nutritional content. Turkey legs are higher in calories, potassium, and protein, while chicken legs have more vitamin B3, monounsaturated fat, and polyunsaturated fat. Interestingly, the colour of the meat can give us some clues about its nutritional content. The leg meat of both turkey and chicken tends to be darker because these birds walk instead of flying, so the leg muscles are better developed. This darkness indicates a higher myoglobin content, which in turn indicates a higher iron content. So, which has the higher iron content: turkey leg or chicken leg?
| Characteristics | Values |
|---|---|
| Iron content | Turkey leg has more iron than chicken leg (58% more per 100g). |
| Protein | Turkey has 70-74% more protein than chicken. |
| Calories | Chicken leg has 10-13% more calories than turkey leg per 100g. |
| Fat | Chicken leg is much heavier in fat. Turkey leg has 51% less saturated fat. |
| Carbohydrates | Chicken leg has more carbs. |
| Vitamins | Chicken meat is richer in vitamins B3, B6, and pantothenic acid. Turkey meat is richer in vitamin B5, B12, and niacin. |
| Minerals | Turkey meat is richer in minerals, including zinc, copper, phosphorus, selenium, and choline. Chicken meat is richer in calcium, manganese, and iron. |
| Cholesterol | Turkey leg has lower cholesterol. |
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What You'll Learn
Turkey legs have 58% more iron than chicken legs
The difference in iron content between turkey legs and chicken legs is due to the fact that turkey legs are darker meat, while chicken legs are lighter meat. Dark meat has more iron because it comes from muscles that are used more often, and iron is present in those muscles. So, the legs of these birds have more iron than the breast or wing meat.
Turkey legs are also higher in calories compared to chicken legs. They have 10% more calories per 100 grams, with turkey legs containing 189 calories and chicken legs containing 214 calories. However, chicken legs are much lighter in protein, with 16.4 grams of protein per 100 grams compared to 28.6 grams in turkey legs.
In terms of other nutrients, both turkey and chicken legs are high in potassium and protein. They also contain similar amounts of calcium, with turkey legs having slightly more at 14 milligrams per 100 grams compared to 9 milligrams in chicken legs. For omega-3 fatty acids, both chicken and turkey legs contain significant amounts of alpha-linolenic acid (ALA) and DPA.
Overall, turkey legs provide more nutritional benefits in terms of iron content, zinc, copper, and selenium. However, chicken legs offer higher amounts of certain vitamins and fats.
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Chicken legs have 10% more calories than turkey legs
Chicken legs and turkey legs are both high in calories, but chicken legs contain 10% more calories than turkey legs. In a nutritional comparison, 100 grams of turkey has 189 calories, while 100 grams of chicken has 214 calories.
Chicken legs have a macronutrient ratio of 31:0:69, while turkey has a ratio of 63:0:37 for protein, carbohydrates, and fat from calories. This means that chicken legs are much lighter in protein and much heavier in fat when compared to turkey legs.
Turkey legs have higher amounts of zinc, copper, phosphorus, vitamin B5, vitamin B12, and iron. On the other hand, chicken meat has more vitamin B3, monounsaturated fat, and polyunsaturated fat. Chicken meat's daily need coverage for vitamin B3 is 35% more, and turkey legs have twice as much copper as chicken meat.
Both turkey and chicken legs are high in potassium and protein. Turkey has 70-74% more protein than chicken legs, with 28.6g of protein per 100 grams compared to 16.4g in chicken legs. They contain similar amounts of cholesterol, with turkey having 109mg per 100 grams and chicken legs having 93mg.
In terms of vitamins, both chicken and turkey legs contain similar amounts of vitamin C and vitamin A. Chicken legs have a slight edge in vitamin C with 0.2mg per 100 grams, while turkey does not contain significant amounts. For vitamin A, turkey has 12 micrograms per 100 grams, and chicken legs contain 28 micrograms.
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Turkey legs have 70% more protein than chicken legs
Turkey legs and chicken legs are both high in protein, but turkey legs contain significantly more protein. Specifically, turkey legs have 70% more protein than chicken legs, with 28.6 grams of protein per 100 grams, compared to 16.4 grams for chicken legs. This difference in protein content is due to the higher concentration of the protein myoglobin in turkey legs, which gives them a reddish-brown colour.
While turkey legs have more protein, it's important to consider other nutritional factors when deciding between the two. For example, chicken legs have 13% more calories than turkey legs, with 214 calories per 100 grams compared to 189 calories in turkey legs. Chicken legs also have more vitamin B3, monounsaturated fat, and polyunsaturated fat. On the other hand, turkey legs have more zinc, copper, and iron. Turkey legs also have 51% less saturated fat than chicken legs, and they contain similar amounts of cholesterol, calcium, and vitamins A and C.
In terms of omega-3 fatty acids, both chicken legs and turkey legs contain significant amounts of alpha-linolenic acid (ALA) and DPA. The same is true for omega-6 fatty acids, with both types of leg containing substantial levels of linoleic acid. Both chicken and turkey legs are also high in potassium, with turkey legs having 18% more.
When it comes to personal health goals, both chicken and turkey can be healthy options as they provide high-quality protein, calories, fat, vitamins, and minerals. However, it's important to remember that too much of any single food, including meat, can have negative consequences on your health. Therefore, incorporating moderate amounts of chicken or turkey into your diet can be a balanced way to meet your protein needs while also considering other essential nutrients.
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Chicken legs have more vitamin B3, turkey legs have more copper
Chicken legs and turkey legs have different nutritional profiles, and including both in your diet can be beneficial.
Chicken legs have more vitamin B3, which is essential for energy and metabolism. A deficiency in vitamin B3 can lead to skin and digestive issues, as well as slowed growth and weakness. Chicken legs also have more monounsaturated and polyunsaturated fats, which are considered healthier fats.
On the other hand, turkey legs have more copper, which is a vital mineral that plays a role in energy production and nerve health. Turkey legs also have more zinc and iron. Iron is crucial for preventing anaemia, and turkey legs provide 58% more iron than chicken legs. Turkey legs have 51% less saturated fat than chicken legs, and they also contain more protein, with 70-74% more protein per 100 grams.
Both chicken and turkey legs are good sources of potassium and calories. Chicken legs have 10-13% more calories per 100 grams, while turkey legs have 18% more potassium.
In summary, chicken legs are a better source of vitamin B3 and healthier fats, while turkey legs provide more copper, zinc, iron, protein, and potassium.
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Turkey legs have less cholesterol than chicken legs
However, it's worth considering that the way you prepare and cook your meat can significantly impact its cholesterol levels. For example, frying turkey in high-fat oil will increase its fat and cholesterol content. Similarly, adding ingredients like butter or extra brining can also increase cholesterol levels. On the other hand, roasting a turkey in its own juices and seasoning with herbs and spices is a healthier option. Additionally, opting for skinless cuts of meat can help reduce cholesterol and fat intake, as the skin contains a significant amount of fat.
When it comes to cholesterol, turkey is often praised as a healthier alternative. It is considered a lean meat, relatively low in cholesterol, saturated fats, trans fats, and overall fat content. Turkey legs, specifically, have 51% less saturated fat than chicken legs. This makes turkey a good choice for individuals with high cholesterol, especially if they choose lean or extra lean varieties and cooking methods like roasting.
While chicken legs may have slightly lower cholesterol levels per unit weight, turkey legs offer a more heart-healthy option due to their lower saturated fat content and the impact of preparation methods. It's important to remember that dietary choices should consider personal preferences, overall dietary needs, and cooking methods, as these can significantly influence the nutritional value of the meal.
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Frequently asked questions
Turkey legs are higher in iron than chicken legs. Turkey legs have 58% more iron than chicken legs.
Both turkey and chicken legs provide healthy protein. Turkey legs are higher in protein, lower in fat and calories, and have more zinc, copper, and iron. Chicken legs have more vitamin B3, monounsaturated fat, and polyunsaturated fat.
Turkey legs have been found to contain less cholesterol than chicken legs.
Both are high in protein, but turkey legs have 70-74% more protein per 100g than chicken legs.
