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. 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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
()
|
Daily Values (%) |
Chicken Leg 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 | |||