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.
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.
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.
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 % |
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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 egg contain more calories in 100 grams?Both chicken and egg are high in calories. Chicken has 30% more calories than egg - chicken has 189 calories in 100g and egg has 143 calories.
Is chicken or egg better for protein?
Both chicken and egg are high in protein. Chicken has 90% more protein than egg - chicken has 23.3g of protein per 100 grams and egg has 12.6g of protein.
Does chicken or egg contain more potassium?
Chicken is a rich source of potassium and it has 390% more potassium than egg - chicken has 677mg of potassium in 100 grams and egg has 138mg of potassium.