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  6. Chicken meat vs. Egg white

Chicken meat vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between Chicken meat and Egg white

  • Chicken meat has more Vitamin B3, Vitamin B6, Phosphorus, Zinc, Vitamin B5, Iron, and Choline, however, Egg white is higher in Vitamin B2.
  • Chicken meat covers your daily need of Vitamin B3 52% more than Egg white.

These are the specific foods used in this comparison Chicken, broilers or fryers, meat and skin, cooked, roasted and Egg, white, raw, fresh.

Infographic

Chicken meat vs Egg white infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chicken meat
Chicken meat
10
:
0
Egg white
Egg white
Contains more Calcium +114.3%
Contains more Iron +1475%
Contains more Magnesium +109.1%
Contains more Phosphorus +1113.3%
Contains more Potassium +36.8%
Contains less Sodium -50.6%
Contains more Zinc +6366.7%
Contains more Copper +187%
Contains more Manganese +81.8%
Contains more Selenium +19.5%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +114.3%
Contains more Iron +1475%
Contains more Magnesium +109.1%
Contains more Phosphorus +1113.3%
Contains more Potassium +36.8%
Contains less Sodium -50.6%
Contains more Zinc +6366.7%
Contains more Copper +187%
Contains more Manganese +81.8%
Contains more Selenium +19.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chicken meat
Chicken meat
9
:
1
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1475%
Contains more Vitamin B3 +7982.9%
Contains more Vitamin B5 +442.1%
Contains more Vitamin B6 +7900%
Contains more Folate +25%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +161.3%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1475%
Contains more Vitamin B3 +7982.9%
Contains more Vitamin B5 +442.1%
Contains more Vitamin B6 +7900%
Contains more Folate +25%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +161.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken meat
Chicken meat
2
:
3
Egg white
Egg white
Contains more Protein +150.5%
Contains more Fats +7900%
Contains more Carbs +∞%
Contains more Water +47.3%
Equal in Other - 0.63
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +150.5%
Contains more Fats +7900%
Contains more Carbs +∞%
Contains more Water +47.3%
Equal in Other - 0.63

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chicken meat Egg white
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chicken meat Egg white Opinion
Net carbs 0g 0.73g Egg white
Protein 27.3g 10.9g Chicken meat
Fats 13.6g 0.17g Chicken meat
Carbs 0g 0.73g Egg white
Calories 239kcal 52kcal Chicken meat
Fructose 0.07g Egg white
Sugar 0g 0.71g Chicken meat
Calcium 15mg 7mg Chicken meat
Iron 1.26mg 0.08mg Chicken meat
Magnesium 23mg 11mg Chicken meat
Phosphorus 182mg 15mg Chicken meat
Potassium 223mg 163mg Chicken meat
Sodium 82mg 166mg Chicken meat
Zinc 1.94mg 0.03mg Chicken meat
Copper 0.066mg 0.023mg Chicken meat
Manganese 0.02mg 0.011mg Chicken meat
Selenium 23.9µg 20µg Chicken meat
Vitamin A 161IU 0IU Chicken meat
Vitamin A RAE 48µg 0µg Chicken meat
Vitamin E 0.27mg 0mg Chicken meat
Vitamin D 2IU 0IU Chicken meat
Vitamin B1 0.063mg 0.004mg Chicken meat
Vitamin B2 0.168mg 0.439mg Egg white
Vitamin B3 8.487mg 0.105mg Chicken meat
Vitamin B5 1.03mg 0.19mg Chicken meat
Vitamin B6 0.4mg 0.005mg Chicken meat
Folate 5µg 4µg Chicken meat
Vitamin B12 0.3µg 0.09µg Chicken meat
Vitamin K 2.4µg 0µg Chicken meat
Tryptophan 0.305mg 0.125mg Chicken meat
Threonine 1.128mg 0.449mg Chicken meat
Isoleucine 1.362mg 0.661mg Chicken meat
Leucine 1.986mg 1.016mg Chicken meat
Lysine 2.223mg 0.806mg Chicken meat
Methionine 0.726mg 0.399mg Chicken meat
Phenylalanine 1.061mg 0.686mg Chicken meat
Valine 1.325mg 0.809mg Chicken meat
Histidine 0.802mg 0.29mg Chicken meat
Cholesterol 88mg 0mg Egg white
Saturated Fat 3.79g 0g Egg white
Omega-3 - DHA 0.04g 0g Chicken meat
Omega-3 - EPA 0.01g 0g Chicken meat
Omega-3 - DPA 0.02g 0g Chicken meat
Monounsaturated Fat 5.34g 0g Chicken meat
Polyunsaturated fat 2.97g 0g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken meat Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Chicken meat
11%
Egg white
Minerals Daily Need Coverage Score
38%
Chicken meat
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 3.79g)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 84mg)
Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.