Egg vs. Chicken

Nutrition comparison of Egg and Cooked Chicken


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 (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and chicken:

  • Both chicken and egg are high in calories and protein.
  • Chicken has more thiamin, niacin and Vitamin B6, however, egg contains more folate.
  • Chicken is an excellent source of potassium.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A.
Detailed nutritional comparison of egg and chicken is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Chicken src

Here's an infographic summarizing the nutritional differences between egg and chicken. marks particularly rich nutrients.


Calories and Carbs

calories

Both chicken and egg are high in calories. Chicken has 32% more calories than egg - chicken has 189 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is lighter in protein, heavier in fat and similar to chicken for carbs. Egg has a macronutrient ratio of 36:2:62 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Chicken
Protein 36% 49%
Carbohydrates 2% ~
Fat 62% 52%
Alcohol ~ ~

carbohydrates

Both egg and chicken are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and chicken does not contain significant amounts.

sugar

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



Protein

protein

Both chicken and egg are high in protein. Chicken has 85% more protein than egg - chicken has 23.3g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Chicken and egg contain similar amounts of saturated fat - chicken has 3.1g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both chicken and egg are low in trans fat - chicken has 0.09g of trans fat per 100 grams and egg has 0.04g of trans fat.

cholesterol

Egg is high in cholesterol and chicken has 71% less cholesterol than egg - chicken has 107mg of cholesterol per 100 grams and egg has 372mg of cholesterol.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than chicken - egg has 160ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than chicken - egg has 82iu of Vitamin D per 100 grams and chicken does not contain significant amounts.

Vitamin E

Chicken and egg contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Chicken and egg contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

Chicken has more thiamin, niacin and Vitamin B6, however, egg contains more folate. Both egg and chicken contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.

Egg Chicken
Thiamin 0.04 MG 0.121 MG
Riboflavin 0.457 MG 0.302 MG
Niacin 0.075 MG 7.107 MG
Pantothenic acid 1.533 MG 1.327 MG
Vitamin B6 0.17 MG 0.538 MG
Folate 47 UG 2 UG
Vitamin B12 0.89 UG 0.51 UG

Minerals

calcium

Egg is a great source of calcium and it has 600% more calcium than chicken - chicken has 8mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Egg has 88% more iron than chicken - chicken has 0.93mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Chicken is an excellent source of potassium and it has 391% more potassium than egg - chicken has 677mg of potassium per 100 grams and egg has 138mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Egg Chicken
alpha linoleic acid 0.048 G 0.1 G
DHA 0.058 G 0.031 G
DPA 0.007 G 0.016 G
EPA ~ 0.008 G
Total 0.113 G 0.155 G

omega 6s

Comparing omega-6 fatty acids, both egg and chicken contain significant amounts of linoleic acid.

Egg Chicken
other omega 6 0.012 G 0.02 G
linoleic acid 1.555 G 1.818 G
Total 1.567 G 1.838 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 (Chicken, ground, crumbles, cooked, pan-browned) .

Egg g

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