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Egg vs Chicken meat - In-Depth Nutrition Comparison

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How are Egg and Chicken meat different?

  • Egg has more Copper, Choline, Vitamin B12, Vitamin B2, Vitamin D, Selenium, and Vitamin A, however Chicken meat is richer in Vitamin B3, and Vitamin B6.
  • Egg covers your daily need of Copper 215% more than Chicken meat.
  • Egg has 44 times more Vitamin D than Chicken meat. Egg has 87IU of Vitamin D, while Chicken meat has 2IU.
  • Chicken meat contains less Cholesterol.

Egg, whole, cooked, hard-boiled and Chicken, broilers or fryers, meat and skin, cooked, roasted types were used in this article.

Infographic

Egg vs Chicken meat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
2
:
Contains more Calcium +233.3%
Contains more Copper +2930.3%
Contains more Potassium +77%
Contains more Magnesium +130%
Contains more Zinc +84.8%
Contains less Sodium -33.9%
Equal in Iron - 1.26
Equal in Phosphorus - 182
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 5% 20% 17% 22% 53% 78% 11%
Contains more Calcium +233.3%
Contains more Copper +2930.3%
Contains more Potassium +77%
Contains more Magnesium +130%
Contains more Zinc +84.8%
Contains less Sodium -33.9%
Equal in Iron - 1.26
Equal in Phosphorus - 182

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
8
:
Contains more Vitamin A +223%
Contains more Vitamin E +281.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +205.4%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B12 +270%
Contains more Folate +780%
Contains more Vitamin B3 +13160.9%
Contains more Vitamin B6 +230.6%
Contains more Vitamin K +700%
Equal in Vitamin B1 - 0.063
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 6% 0% 16% 39% 160% 62% 93% 38% 6% 4%
Contains more Vitamin A +223%
Contains more Vitamin E +281.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +205.4%
Contains more Vitamin B5 +35.7%
Contains more Vitamin B12 +270%
Contains more Folate +780%
Contains more Vitamin B3 +13160.9%
Contains more Vitamin B6 +230.6%
Contains more Vitamin K +700%
Equal in Vitamin B1 - 0.063

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Egg
36
Chicken meat
Mineral Summary Score
108
Egg
31
Chicken meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Egg
164%
Chicken meat
Carbohydrates
1%
Egg
0%
Chicken meat
Fats
49%
Egg
63%
Chicken meat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Chicken meat
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Chicken meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 0.523g)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Chicken meat
Chicken meat is lower in Cholesterol (difference - 285mg)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Chicken meat
Chicken meat contains less Sodium (difference - 42mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Egg Chicken meat Opinion
Calories 155 239 Chicken meat
Protein 12.58 27.3 Chicken meat
Fats 10.61 13.6 Chicken meat
Vitamin C 0 0
Carbs 1.12 0 Egg
Cholesterol 373 88 Chicken meat
Vitamin D 87 2 Egg
Iron 1.19 1.26 Chicken meat
Calcium 50 15 Egg
Potassium 126 223 Chicken meat
Magnesium 10 23 Chicken meat
Sugar 1.12 0 Chicken meat
Fiber 0 0
Copper 2 0.066 Egg
Zinc 1.05 1.94 Chicken meat
Starch
Phosphorus 172 182 Chicken meat
Sodium 124 82 Chicken meat
Vitamin A 520 161 Egg
Vitamin E 1.03 0.27 Egg
Vitamin D 2.2 0 Egg
Vitamin B1 0.066 0.063 Egg
Vitamin B2 0.513 0.168 Egg
Vitamin B3 0.064 8.487 Chicken meat
Vitamin B5 1.398 1.03 Egg
Vitamin B6 0.121 0.4 Chicken meat
Vitamin B12 1.11 0.3 Egg
Vitamin K 0.3 2.4 Chicken meat
Folate 44 5 Egg
Trans Fat
Saturated Fat 3.267 3.79 Egg
Monounsaturated Fat 4.077 5.34 Chicken meat
Polyunsaturated fat 1.414 2.97 Chicken meat
Tryptophan 0.153 0.305 Chicken meat
Threonine 0.604 1.128 Chicken meat
Isoleucine 0.686 1.362 Chicken meat
Leucine 1.075 1.986 Chicken meat
Lysine 0.904 2.223 Chicken meat
Methionine 0.392 0.726 Chicken meat
Phenylalanine 0.668 1.061 Chicken meat
Valine 0.767 1.325 Chicken meat
Histidine 0.298 0.802 Chicken meat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.