Egg vs. Raw Chicken
Nutrition comparison of Egg and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and raw chicken:
- Both raw chicken and egg are high in calories and protein.
- 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 raw chicken.
- Raw chicken has more thiamin, niacin and Vitamin B6, however, egg contains more folate.
- Raw chicken is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw chicken and egg are high in calories. is very similar to raw chicken for calories - raw chicken has 143 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is lighter in protein, heavier in fat and similar to raw chicken for carbs. Egg has a macronutrient ratio of 36:2:62 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Raw Chicken | |
|---|---|---|
| Protein | 36% | 49% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and egg are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
sugar
Egg and raw chicken contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Both raw chicken and egg are high in protein. Raw chicken has 39% more protein than egg - raw chicken has 17.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Raw chicken and egg contain similar amounts of saturated fat - raw chicken has 2.3g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both raw chicken and egg are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and raw chicken has 77% less cholesterol than egg - raw chicken has 86mg 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 raw chicken - egg has 160ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than raw chicken - egg has 82iu of Vitamin D per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Raw chicken and egg contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Raw chicken and egg contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Raw chicken has more thiamin, niacin and Vitamin B6, however, egg contains more folate. Both egg and raw chicken contain significant amounts of riboflavin, pantothenic acid and Vitamin B12.
| Egg | Raw Chicken | |
|---|---|---|
| Thiamin | 0.04 MG | 0.109 MG |
| Riboflavin | 0.457 MG | 0.241 MG |
| Niacin | 0.075 MG | 5.575 MG |
| Pantothenic acid | 1.533 MG | 1.092 MG |
| Vitamin B6 | 0.17 MG | 0.512 MG |
| Folate | 47 UG | 1 UG |
| Vitamin B12 | 0.89 UG | 0.56 UG |
Minerals
calcium
Egg is a great source of calcium and it has 833% more calcium than raw chicken - raw chicken has 6mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 113% more iron than raw chicken - raw chicken has 0.82mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Raw chicken is an excellent source of potassium and it has 278% more potassium than egg - raw chicken has 522mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than raw chicken per 100 grams. Both egg and raw chicken contain significant amounts of alpha linoleic acid (ALA).
| Egg | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.071 G |
| DHA | 0.058 G | 0.023 G |
| DPA | 0.007 G | 0.008 G |
| EPA | ~ | 0.008 G |
| Total | 0.113 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, both egg and raw chicken contain significant amounts of linoleic acid.
| Egg | Raw Chicken | |
|---|---|---|
| other omega 6 | 0.012 G | 0.014 G |
| linoleic acid | 1.555 G | 1.324 G |
| Total | 1.567 G | 1.338 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 Raw Chicken (Chicken, ground, raw) .
Egg g
()
|
Daily Values (%) |
Raw Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw chicken or egg contain more calories in 100 grams?Both raw chicken and egg are high in calories. is quite similar to raw chicken for calories - raw chicken has 143 calories in 100g and egg has 143 calories.
Is raw chicken or egg better for protein?
Both raw chicken and egg are high in protein. Raw chicken has 40% more protein than egg - raw chicken has 17.4g of protein per 100 grams and egg has 12.6g of protein.
Does raw chicken or egg contain more potassium?
Raw chicken is a rich source of potassium and it has 280% more potassium than egg - raw chicken has 522mg of potassium in 100 grams and egg has 138mg of potassium.