Chicken vs Chicken breast tenders
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Chicken breast tenders, breaded, cooked, microwaved is higher in more vitamins & minerals
Calories (kcal)
Chicken 386
Chicken breast 252
Protein (g)
Chicken 11.1
Chicken breast 16.4
Carbs (g)
Chicken 0.010
Chicken breast 17.6
Fat (g)
Chicken 37.9
Chicken breast 12.9
Fiber (g)
Chicken 0
Chicken breast 0
Quick answers
Which has more protein?
Chicken breast tenders, breaded, cooked, microwaved — 16.4g vs 11.1g per 100g.
Which has fewer calories?
Chicken breast tenders, breaded, cooked, microwaved — 252 vs 386 kcal per 100g.
Which is more nutrient-dense?
Chicken breast tenders, breaded, cooked, microwaved scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Chicken | Chicken breast tenders | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 386 kcal | 252 kcal | +53% |
| Macronutrients | |||
| Water | 50.4 g | 51.3 g | -2% |
| Protein | 11.1 g | 16.4 g | -32% |
| Total lipid (fat) | 37.9 g | 12.9 g | +194% |
| Carbohydrate, by difference | 0.010 g | 17.6 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 10.6 g | 3.20 g | +230% |
| Fatty acids, total monounsaturated | 17.1 g | 5.71 g | +199% |
| Fatty acids, total trans | 0.231 g | — | |
| Cholesterol | 113 mg | 45.0 mg | +151% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.035 mg | 0.324 mg | -89% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.098 mg | -39% |
| Niacin (Vitamin B3) | 2.65 mg | 6.51 mg | -59% |
| Pantothenic acid (Vitamin B5) | — | 0.994 mg | |
| Vitamin B-6 — Pyridoxine | 0.113 mg | 0.037 mg | +205% |
| Biotin (Vitamin B7) | 2.00 ug | 12.0 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 28.9 mg | 40.8 mg | -29% |
| Vitamin B-12 — Cobalamin | 0.680 ug | 0.440 ug | +55% |
| Vitamin A, RAE | 56.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.440 mg | 0.370 mg | +19% |
| Vitamin D (D2 + D3) | 0.400 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 19.5 ug | — | |
| Minerals | |||
| Calcium, Ca | 7.00 mg | 14.0 mg | -50% |
| Iron, Fe | 0.510 mg | 1.00 mg | -49% |
| Magnesium, Mg | 7.00 mg | 26.0 mg | -73% |
| Phosphorus, P | 88.0 mg | 216 mg | -59% |
| Potassium, K | 101 mg | 225 mg | -55% |
| Sodium, Na | 139 mg | 446 mg | -69% |
| Zinc, Zn | 0.620 mg | 0.770 mg | -19% |
| Copper, Cu | 0.030 mg | 0.316 mg | -91% |
| Manganese, Mn | 0.006 mg | 0.235 mg | -97% |
| Selenium, Se | 10.8 ug | 30.6 ug | -65% |
| Other Nutrients | |||
| Energy | 1614 kj | 1053 kj | +53% |
| Ash | 0.600 g | 1.87 g | -68% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 12.0 ug | -83% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | 12.0 ug | -83% |
| Betaine | 8.50 mg | 30.2 mg | -72% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 56.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 186 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.050 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.060 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 14.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.400 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 4.20 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.001 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.006 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.021 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.217 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.028 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 8.34 g | 2.64 g | +216% |
| SFA 17:0 (Margaric acid) | 0.043 g | 0 g | |
| SFA 18:0 (Stearic acid) | 1.86 g | 0.560 g | +231% |
| SFA 20:0 (Arachidic acid) | 0.027 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.020 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.084 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 2.70 g | 0.550 g | +392% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 2.68 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.033 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 14.1 g | 5.16 g | +174% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 14.0 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.156 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.005 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.005 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 8.19 g | 2.79 g | +194% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.42 g | 2.69 g | +176% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 7.30 g | — | |
| PUFA 18:2 CLAs | 0.047 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.481 g | 0.100 g | +381% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.381 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.100 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.010 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.046 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.065 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.063 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.116 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.006 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.029 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.013 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.006 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.158 g | — | |
| TFA 16:1 t | 0.019 g | — | |
| TFA 18:1 t | 0.139 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.073 g | — | |
| Fatty acids, total trans-polyenoic | 0.073 g | — | |
| Tryptophan (EAA) | 0.055 g | 0.202 g | -73% |
| Threonine (EAA) | 0.352 g | 0.612 g | -42% |
| Isoleucine (EAA, BCAA) | 0.315 g | 0.667 g | -53% |
| Leucine (EAA, BCAA) | 0.612 g | 1.11 g | -45% |
| Lysine (EAA) | 0.635 g | 1.07 g | -41% |
| Methionine (EAA) | 0.188 g | 0.332 g | -43% |
| Cystine (conditionally essential) | 0.092 g | 0.184 g | -50% |
| Phenylalanine (EAA) | 0.338 g | 0.568 g | -40% |
| Tyrosine (conditionally essential) | 0.263 g | 0.354 g | -26% |
| Valine (EAA, BCAA) | 0.396 g | 0.714 g | -45% |
| Arginine (conditionally essential) | 0.791 g | 0.927 g | -15% |
| Histidine (EAA) | 0.228 g | 0.464 g | -51% |
| Alanine | 0.763 g | 0.802 g | -5% |
| Aspartic acid | 0.829 g | 1.31 g | -37% |
| Glutamic acid | 1.32 g | 2.45 g | -46% |
| Glycine (conditionally essential) | 1.43 g | 0.713 g | +101% |
| Proline (conditionally essential) | 0.846 g | 0.751 g | +13% |
| Serine | 0.404 g | 0.589 g | -31% |
| Hydroxyproline | — | 0.110 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Chicken, skin (drumsticks and thighs), with added solution, raw nutrition facts Chicken breast tenders, breaded, cooked, microwaved nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +205% in Chicken, skin (drumsticks and thighs), with added solution, raw Manganese, Mn -97% in Chicken, skin (drumsticks and thighs), with added solution, raw Copper, Cu -91% in Chicken, skin (drumsticks and thighs), with added solution, raw Thiamin (Vitamin B1) -89% in Chicken, skin (drumsticks and thighs), with added solution, raw
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.