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

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Summary of differences between egg whites and chicken meat

  • Egg whites have more vitamin B2; however, chicken meat is higher in vitamin B3, vitamin B6, phosphorus, zinc, vitamin B5, iron, and choline.
  • Chicken meat covers your daily need for vitamin B3, 52% more than egg whites.
  • Egg whites have 3 times more vitamin B2 than chicken meat. While egg whites have 0.439mg of vitamin B2, chicken meat has only 0.168mg.

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

Infographic

Egg white vs Chicken meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +36.8%
Contains more IronIron +1475%
Contains more CopperCopper +187%
Contains more ZincZinc +6366.7%
Contains more PhosphorusPhosphorus +1113.3%
Contains less SodiumSodium -50.6%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin B2Vitamin B2 +161.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1475%
Contains more Vitamin B3Vitamin B3 +7982.9%
Contains more Vitamin B5Vitamin B5 +442.1%
Contains more Vitamin B6Vitamin B6 +7900%
Contains more Vitamin B12Vitamin B12 +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +5890.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.3%
Contains more OtherOther +-280%
Contains more ProteinProtein +150.5%
Contains more FatsFats +7900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Chicken meat
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 Egg white Chicken meat DV% diff.
Vitamin B3 0.105mg 8.487mg 52%
Protein 10.9g 27.3g 33%
Vitamin B6 0.005mg 0.4mg 30%
Cholesterol 0mg 88mg 29%
Phosphorus 15mg 182mg 24%
Vitamin B2 0.439mg 0.168mg 21%
Fats 0.17g 13.6g 21%
Polyunsaturated fat 0g 2.97g 20%
Saturated fat 0g 3.79g 17%
Vitamin B5 0.19mg 1.03mg 17%
Zinc 0.03mg 1.94mg 17%
Iron 0.08mg 1.26mg 15%
Monounsaturated fat 0g 5.34g 13%
Choline 1.1mg 65.9mg 12%
Vitamin B12 0.09µg 0.3µg 9%
Calories 52kcal 239kcal 9%
Selenium 20µg 23.9µg 7%
Vitamin A 0µg 48µg 5%
Vitamin B1 0.004mg 0.063mg 5%
Copper 0.023mg 0.066mg 5%
Sodium 166mg 82mg 4%
Magnesium 11mg 23mg 3%
Vitamin E 0mg 0.27mg 2%
Potassium 163mg 223mg 2%
Vitamin K 0µg 2.4µg 2%
Calcium 7mg 15mg 1%
Net carbs 0.73g 0g N/A
Carbs 0.73g 0g 0%
Vitamin D 0IU 2IU 0%
Sugar 0.71g 0g N/A
Manganese 0.011mg 0.02mg 0%
Folate 4µg 5µg 0%
Tryptophan 0.125mg 0.305mg 0%
Threonine 0.449mg 1.128mg 0%
Isoleucine 0.661mg 1.362mg 0%
Leucine 1.016mg 1.986mg 0%
Lysine 0.806mg 2.223mg 0%
Methionine 0.399mg 0.726mg 0%
Phenylalanine 0.686mg 1.061mg 0%
Valine 0.809mg 1.325mg 0%
Histidine 0.29mg 0.802mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Chicken meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Egg white
36%
Chicken meat
Minerals Daily Need Coverage Score
17%
Egg white
38%
Chicken meat

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.