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 157
Chicken breast 252
Protein (g)
Chicken 19.7
Chicken breast 16.4
Carbs (g)
Chicken 0
Chicken breast 17.6
Fat (g)
Chicken 8.12
Chicken breast 12.9
Fiber (g)
Chicken 0
Chicken breast 0
Quick answers
Which has more protein?
Chicken, stewing, dark meat, meat only, raw — 19.7g vs 16.4g per 100g.
Which has fewer calories?
Chicken, stewing, dark meat, meat only, raw — 157 vs 252 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 | 157 kcal | 252 kcal | -38% |
| Macronutrients | |||
| Water | 71.9 g | 51.3 g | +40% |
| Protein | 19.7 g | 16.4 g | +20% |
| Total lipid (fat) | 8.12 g | 12.9 g | -37% |
| Carbohydrate, by difference | 0 g | 17.6 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.08 g | 3.20 g | -35% |
| Fatty acids, total monounsaturated | 2.52 g | 5.71 g | -56% |
| Cholesterol | 77.0 mg | 45.0 mg | +71% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.60 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.163 mg | 0.324 mg | -50% |
| Riboflavin (Vitamin B2) | 0.279 mg | 0.098 mg | +185% |
| Niacin (Vitamin B3) | 5.41 mg | 6.51 mg | -17% |
| Pantothenic acid (Vitamin B5) | 1.26 mg | 0.994 mg | +27% |
| Vitamin B-6 — Pyridoxine | 0.340 mg | 0.037 mg | +819% |
| Biotin (Vitamin B7) | 10.0 ug | 12.0 ug | -17% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 40.8 mg | |
| Vitamin B-12 — Cobalamin | 0.370 ug | 0.440 ug | -16% |
| Vitamin A, RAE | 41.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.240 mg | 0.370 mg | -35% |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 14.0 mg | -29% |
| Iron, Fe | 1.22 mg | 1.00 mg | +22% |
| Magnesium, Mg | 23.0 mg | 26.0 mg | -12% |
| Phosphorus, P | 190 mg | 216 mg | -12% |
| Potassium, K | 242 mg | 225 mg | +8% |
| Sodium, Na | 101 mg | 446 mg | -77% |
| Zinc, Zn | 2.08 mg | 0.770 mg | +170% |
| Copper, Cu | 0.107 mg | 0.316 mg | -66% |
| Manganese, Mn | 0.021 mg | 0.235 mg | -91% |
| Selenium, Se | 13.5 ug | 30.6 ug | -56% |
| Other Nutrients | |||
| Energy | 657 kj | 1053 kj | -38% |
| Ash | 1.41 g | 1.87 g | -25% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | 12.0 ug | -17% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | 12.0 ug | -17% |
| Betaine | — | 30.2 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 41.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 135 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | — | 0 mg | |
| Vitamin K1 — Phylloquinone | 2.40 ug | 4.20 ug | -43% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.040 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.050 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.39 g | 2.64 g | -47% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.550 g | 0.560 g | -2% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.370 g | 0.550 g | -33% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.10 g | 5.16 g | -59% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.020 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 2.02 g | 2.79 g | -28% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.55 g | 2.69 g | -42% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.070 g | 0.100 g | -30% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.190 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.020 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.040 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.080 g | 0 g | |
| Tryptophan (EAA) | 0.230 g | 0.202 g | +14% |
| Threonine (EAA) | 0.832 g | 0.612 g | +36% |
| Isoleucine (EAA, BCAA) | 1.04 g | 0.667 g | +56% |
| Leucine (EAA, BCAA) | 1.48 g | 1.11 g | +33% |
| Lysine (EAA) | 1.67 g | 1.07 g | +56% |
| Methionine (EAA) | 0.545 g | 0.332 g | +64% |
| Cystine (conditionally essential) | 0.252 g | 0.184 g | +37% |
| Phenylalanine (EAA) | 0.782 g | 0.568 g | +38% |
| Tyrosine (conditionally essential) | 0.665 g | 0.354 g | +88% |
| Valine (EAA, BCAA) | 0.977 g | 0.714 g | +37% |
| Arginine (conditionally essential) | 1.19 g | 0.927 g | +28% |
| Histidine (EAA) | 0.611 g | 0.464 g | +32% |
| Alanine | 1.08 g | 0.802 g | +34% |
| Aspartic acid | 1.76 g | 1.31 g | +34% |
| Glutamic acid | 2.95 g | 2.45 g | +21% |
| Glycine (conditionally essential) | 0.968 g | 0.713 g | +36% |
| Proline (conditionally essential) | 0.810 g | 0.751 g | +8% |
| Serine | 0.678 g | 0.589 g | +15% |
| 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, stewing, dark meat, meat only, raw nutrition facts Chicken breast tenders, breaded, cooked, microwaved nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.