Egg vs. Chicken Leg

Nutrition comparison of Egg and Chicken Leg


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

We compared the nutritional contents of egg versus chicken leg (100g each) below using 2020 USDA and NIH data[1].

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

  • Both egg and chicken leg are high in calories and protein.
  • Chicken leg is a great source of potassium.
  • Egg has more riboflavin and folate, however, chicken leg contains more niacin.
  • 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 leg 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 Leg (Chicken, broilers or fryers, leg, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both egg and chicken leg are high in calories. Chicken leg has 50% more calories than egg - egg has 143 calories per 100 grams and chicken leg has 214 calories.

For macronutrient ratios, egg is heavier in protein, lighter in fat and similar to chicken leg for carbs. Egg has a macronutrient ratio of 36:2:62 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Chicken Leg
Protein 36% 31%
Carbohydrates 2% ~
Fat 62% 69%
Alcohol ~ ~

carbohydrates

Both egg and chicken leg are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.

sugar

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

Protein

protein

Both egg and chicken leg are high in protein. Chicken leg has 30% more protein than egg - egg has 12.6g of protein per 100 grams and chicken leg has 16.4g of protein.

Fat

saturated fat

Egg has 28% less saturated fat than chicken leg - egg has 3.1g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.

trans fat

Both egg and chicken leg are low in trans fat - egg has 0.04g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.

cholesterol

Egg is high in cholesterol and chicken leg has 75% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.

Vitamins

Vitamin C

Chicken leg and egg contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has 471% more Vitamin A than chicken leg - egg has 160ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has 40 times more Vitamin D than chicken leg - egg has 82iu of Vitamin D per 100 grams and chicken leg has 2iu of Vitamin D.

Vitamin E

Egg and chicken leg contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.

Vitamin K

Egg and chicken leg contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.

The B Vitamins

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

Egg Chicken Leg
Thiamin 0.04 MG 0.073 MG
Riboflavin 0.457 MG 0.141 MG
Niacin 0.075 MG 4.733 MG
Pantothenic acid 1.533 MG 0.994 MG
Vitamin B6 0.17 MG 0.318 MG
Folate 47 UG 4 UG
Vitamin B12 0.89 UG 0.56 UG

Minerals

calcium

Egg is a great source of calcium and it has 522% more calcium than chicken leg - egg has 56mg of calcium per 100 grams and chicken leg has 9mg of calcium.

iron

Egg has 154% more iron than chicken leg - egg has 1.8mg of iron per 100 grams and chicken leg has 0.69mg of iron.

potassium

Chicken leg is a great source of potassium and it has 47% more potassium than egg - egg has 138mg of potassium per 100 grams and chicken leg has 203mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Egg Chicken Leg
lutein + zeaxanthin 503 UG 91 UG

Omega-3 and Omega-6

omega 3s

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

Egg Chicken Leg
alpha linoleic acid 0.048 G 0.155 G
DHA 0.058 G 0.01 G
DPA 0.007 G 0.012 G
EPA ~ 0.004 G
Total 0.113 G 0.181 G

omega 6s

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

Egg Chicken Leg
other omega 6 0.018 G 0.016 G
linoleic acid 1.555 G 2.987 G
Total 1.573 G 3.003 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 Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .

Egg g

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G Water G
G Starch G
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FAQ

Does egg or chicken leg contain more calories in 100 grams?
Both egg and chicken leg are high in calories. Chicken leg has 50% more calories than egg - egg has 143 calories in 100g and chicken leg has 214 calories.

Is egg or chicken leg better for protein?
Both egg and chicken leg are high in protein. Chicken leg has 30% more protein than egg - egg has 12.6g of protein per 100 grams and chicken leg has 16.4g of protein.