Egg White vs. Chicken

Nutrition comparison of Egg White 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 white versus cooked chicken (100g each) below using 2020 USDA and NIH data[1].

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

  • Both chicken and egg white are high in protein.
  • Chicken has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Chicken is an excellent source of potassium.
  • Egg white has signficantly less cholesterol than chicken.
Detailed nutritional comparison of egg white 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 White (Egg, white, raw, fresh) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Chicken src

Calories and Carbs

calories

Chicken is high in calories and egg white has 72% less calories than chicken - chicken has 189 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to chicken per calorie. Egg white has a macronutrient ratio of 91:6:3 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Chicken
Protein 91% 49%
Carbohydrates 6% ~
Fat 3% 52%
Alcohol ~ ~

carbohydrates

Both egg white and chicken are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and chicken does not contain significant amounts.

sugar

Egg white and chicken contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and chicken does not contain significant amounts.



Protein

protein

Both chicken and egg white are high in protein. Chicken has 114% more protein than egg white - chicken has 23.3g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and egg white does not contain significant amounts.

trans fat

Both chicken and egg white are low in trans fat - chicken has 0.09g of trans fat per 100 grams and egg white does not contain significant amounts.

cholesterol

Egg white has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin E

Chicken has more Vitamin E than egg white - chicken has 0.39mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Chicken and egg white contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

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

Egg White Chicken
Thiamin 0.004 MG 0.121 MG
Riboflavin 0.439 MG 0.302 MG
Niacin 0.105 MG 7.107 MG
Pantothenic acid 0.19 MG 1.327 MG
Vitamin B6 0.005 MG 0.538 MG
Folate 4 UG 2 UG
Vitamin B12 0.09 UG 0.51 UG

Minerals

calcium

Chicken and egg white contain similar amounts of calcium - chicken has 8mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Chicken has 10 times more iron than egg white - chicken has 0.93mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Chicken is an excellent source of potassium and it has 315% more potassium than egg white - chicken has 677mg of potassium per 100 grams and egg white has 163mg of potassium.




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 White (Egg, white, raw, fresh) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

Egg White g

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Cooked Chicken g

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