Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and chicken leg:
Chicken leg is high in calories and egg white has 76% less calories than chicken leg - egg white has 52 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to chicken leg per calorie. Egg white has a macronutrient ratio of 89:5:6 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Chicken Leg | |
|---|---|---|
| Protein | 89% | 31% |
| Carbohydrates | 5% | ~ |
| Fat | 6% | 69% |
| Alcohol | ~ | ~ |
Both egg white and chicken leg are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Egg white and chicken leg contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both egg white and chicken leg are high in protein. Chicken leg has 50% more protein than egg white - egg white has 10.9g of protein per 100 grams and chicken leg has 16.4g of protein.
Egg white has signficantly less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and egg white does not contain significant amounts.
Both chicken leg and egg white are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and egg white does not contain significant amounts.
Egg white has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Chicken leg and egg white contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Chicken leg has more Vitamin A than egg white - chicken leg has 28ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Chicken leg and egg white contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Chicken leg and egg white contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Chicken leg and egg white contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
Chicken leg has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both egg white and chicken leg contain significant amounts of folate.
| Egg White | Chicken Leg | |
|---|---|---|
| Thiamin | 0.004 MG | 0.073 MG |
| Riboflavin | 0.439 MG | 0.141 MG |
| Niacin | 0.105 MG | 4.733 MG |
| Pantothenic acid | 0.19 MG | 0.994 MG |
| Vitamin B6 | 0.005 MG | 0.318 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 0.09 UG | 0.56 UG |
Egg white and chicken leg contain similar amounts of calcium - egg white has 7mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Chicken leg has 763% more iron than egg white - egg white has 0.08mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Egg white and chicken leg contain similar amounts of potassium - egg white has 163mg of potassium per 100 grams and chicken leg has 203mg of potassium.
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 White (Egg, white, raw, fresh) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Egg White g
()
|
Daily Values (%) |
Chicken Leg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||