Egg white vs. Chicken meat — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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%
36%
Minerals Daily Need Coverage Score
17%
38%
Comparison summary
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 3.79g)
Which food is lower in Sugar?
Chicken meat is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Chicken meat contains less Sodium (difference - 84mg)
Which food is richer in minerals?
Chicken meat is relatively richer in minerals
Which food is richer in vitamins?
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)