Egg vs. Chicken Breast

Nutrition comparison of Egg and Cooked Chicken Breast


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus cooked chicken breast (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Calories and Carbs

calories

Both egg and chicken breast are high in calories - egg has 143kcal of calories per 100 grams and chicken breast has 165kcal of calories.

sugar

Egg and chicken breast contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Both egg and chicken breast are high in protein - egg has 12.6g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Chicken breast has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

trans fat

Egg and chicken breast contain similar amounts of trans fat - egg has 0.04g of trans fat per 100 grams and chicken breast does not contain significant amounts.

Vitamins

Vitamin A

Egg is a excellent source of Vitamin A and it has more Vitamin A than chicken breast - egg has 160ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than chicken breast - egg has 82iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.

Vitamin E

Egg and chicken breast contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

The B Vitamins

Egg has more riboflavin, folate and vitamin b12, however, chicken breast contains more niacin and vitamin b6. Both egg and chicken breast contain significant amounts of thiamin and pantothenic acid.

Egg Chicken Breast
Thiamin 0.04 MG 0.07 MG
Riboflavin 0.457 MG 0.114 MG
Niacin 0.075 MG 13.712 MG
Pantothenic acid 1.533 MG 0.965 MG
Vitamin B6 0.17 MG 0.6 MG
Folate 47 UG 4 UG
Vitamin B12 0.89 UG 0.34 UG

Minerals

calcium

Egg is a great source of calcium and it has more calcium than chicken breast - egg has 56mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Egg has more iron than chicken breast - egg has 1.8mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Chicken breast is a great source of potassium and it has more potassium than egg - egg has 138mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than chicken breast per 100 grams. Both egg and chicken breast contain significant amounts of alpha linoleic acid (ALA).

Egg Chicken Breast
alpha linoleic acid 0.048 G 0.03 G
DHA 0.058 G 0.02 G
DPA 0.007 G 0.01 G
EPA ~ 0.01 G
Total 0.113 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than chicken breast per 100 grams.

Egg Chicken Breast
other omega 6 0.188 G 0.06 G
linoleic acid 1.555 G 0.59 G
Total 1.743 G 0.65 G

Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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Egg
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Cooked Chicken Breast
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