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.
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.
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.
Egg White 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 egg white contain more calories in 100 grams?Chicken is high in calories and egg white has 70% less calories than chicken - chicken has 189 calories in 100g and egg white has 52 calories.
Is chicken or egg white better for protein?
Both chicken and egg white are high in protein. Chicken has 110% more protein than egg white - chicken has 23.3g of protein per 100 grams and egg white has 10.9g of protein.
Does chicken or egg white contain more potassium?
Chicken is a rich source of potassium and it has 320% more potassium than egg white - chicken has 677mg of potassium in 100 grams and egg white has 163mg of potassium.