Egg vs. Chicken Breast
Nutrition comparison of Egg and Cooked Chicken Breast
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 breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and chicken breast:
- Both egg and chicken breast are high in calories and protein.
- Chicken breast has 68% less saturated fat than egg.
- Chicken breast is a great source of potassium.
- Egg has more riboflavin, folate and Vitamin B12, however, chicken breast contains more niacin and Vitamin B6.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than chicken breast.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and chicken breast are high in calories. Chicken breast has 15% more calories than egg - egg has 143 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to chicken breast for carbs. Egg has a macronutrient ratio of 36:2:62 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Chicken Breast | |
|---|---|---|
| Protein | 36% | 79% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and chicken breast are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Egg and chicken breast contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both egg and chicken breast are high in protein. Chicken breast has 147% more protein than egg - egg has 12.6g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Chicken breast has 68% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both egg and chicken breast are low in trans fat - egg has 0.04g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Egg is high in cholesterol and chicken breast has 77% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 25 times more Vitamin A than chicken breast - egg has 160ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 15 times more Vitamin D than chicken breast - egg has 82iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.
Vitamin E
Egg and chicken breast contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Egg and chicken breast contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, folate and Vitamin B12, however, chicken breast contains more niacin and Vitamin B6. Both egg and chicken breast contain significant amounts of thiamin and pantothenic acid.
| Egg | Chicken Breast | |
|---|---|---|
| Thiamin | 0.04 MG | 0.07 MG |
| Riboflavin | 0.457 MG | 0.114 MG |
| Niacin | 0.075 MG | 13.712 MG |
| Pantothenic acid | 1.533 MG | 0.965 MG |
| Vitamin B6 | 0.17 MG | 0.6 MG |
| Folate | 47 UG | 4 UG |
| Vitamin B12 | 0.89 UG | 0.34 UG |
Minerals
calcium
Egg is a great source of calcium and it has 273% more calcium than chicken breast - egg has 56mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Egg has 68% more iron than chicken breast - egg has 1.8mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 86% more potassium than egg - egg has 138mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than chicken breast per 100 grams. Both egg and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Egg | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.03 G |
| DHA | 0.058 G | 0.02 G |
| DPA | 0.007 G | 0.01 G |
| EPA | ~ | 0.01 G |
| Total | 0.113 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than chicken breast per 100 grams.
| Egg | Chicken Breast | |
|---|---|---|
| other omega 6 | 0.188 G | 0.06 G |
| linoleic acid | 1.555 G | 0.59 G |
| Total | 1.743 G | 0.65 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 Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Egg g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 egg or chicken breast contain more calories in 100 grams?Both egg and chicken breast are high in calories. Chicken breast has 20% more calories than egg - egg has 143 calories in 100g and chicken breast has 165 calories.
Is egg or chicken breast better for protein?
Both egg and chicken breast are high in protein. Chicken breast has 150% more protein than egg - egg has 12.6g of protein per 100 grams and chicken breast has 31g of protein.