Boiled Egg vs. Chicken
Nutrition comparison of Cooked Boiled 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
cooked
boiled egg
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and chicken:
- Both chicken and boiled egg are high in calories and protein.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Chicken has more niacin and Vitamin B6, however, boiled egg contains more folate and Vitamin B12.
- Chicken is an excellent source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and boiled egg are high in calories. Chicken has 22% more calories than boiled egg - chicken has 189 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is lighter in protein, heavier in fat and similar to chicken for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Chicken | |
|---|---|---|
| Protein | 34% | 49% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and chicken are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and boiled egg are high in protein. Chicken has 85% more protein than boiled egg - chicken has 23.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Chicken and boiled egg contain similar amounts of saturated fat - chicken has 3.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both chicken and boiled egg are low in trans fat - chicken has 0.09g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and chicken has 71% less cholesterol than boiled egg - chicken has 107mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than chicken - boiled egg has 149ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than chicken - boiled egg has 87iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and boiled egg contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Chicken and boiled egg contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Chicken has more niacin and Vitamin B6, however, boiled egg contains more folate and Vitamin B12. Both boiled egg and chicken contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Boiled Egg | Chicken | |
|---|---|---|
| Thiamin | 0.066 MG | 0.121 MG |
| Riboflavin | 0.513 MG | 0.302 MG |
| Niacin | 0.064 MG | 7.107 MG |
| Pantothenic acid | 1.398 MG | 1.327 MG |
| Vitamin B6 | 0.121 MG | 0.538 MG |
| Folate | 44 UG | 2 UG |
| Vitamin B12 | 1.11 UG | 0.51 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 525% more calcium than chicken - chicken has 8mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Chicken and boiled egg contain similar amounts of iron - chicken has 0.93mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Chicken is an excellent source of potassium and it has 437% more potassium than boiled egg - chicken has 677mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA) and DPA than boiled egg per 100 grams. Both boiled egg and chicken contain significant amounts of DHA.
| Boiled Egg | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.1 G |
| DHA | 0.038 G | 0.031 G |
| EPA | 0.005 G | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.078 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and chicken contain significant amounts of linoleic acid.
| Boiled Egg | Chicken | |
|---|---|---|
| linoleic acid | 1.188 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 1.188 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cooked Chicken 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 | |||
FAQ
Does chicken or boiled egg contain more calories in 100 grams?Both chicken and boiled egg are high in calories. Chicken has 20% more calories than boiled egg - chicken has 189 calories in 100g and boiled egg has 155 calories.
Is chicken or boiled egg better for protein?
Both chicken and boiled egg are high in protein. Chicken has 90% more protein than boiled egg - chicken has 23.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Does chicken or boiled egg contain more potassium?
Chicken is a rich source of potassium and it has 440% more potassium than boiled egg - chicken has 677mg of potassium in 100 grams and boiled egg has 126mg of potassium.