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Chicken meat vs. Egg — In-Depth Nutrition Comparison

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How are chicken meat and eggs different?

  • Chicken meat has more vitamin B3 and vitamin B6; however, eggs are richer in copper, choline, vitamin B12, vitamin B2, selenium, vitamin D* and folate.
  • Eggs cover your daily need for copper, 215% more than chicken meat.
  • Chicken meat has 133 times more vitamin B3 than eggs. Chicken meat has 8.487mg of vitamin B3, while eggs have 0.064mg.
  • Chicken meat contains less cholesterol.

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

Infographic

Chicken meat vs Egg 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +77%
Contains more ZincZinc +84.8%
Contains less SodiumSodium -33.9%
Contains more CalciumCalcium +233.3%
Contains more CopperCopper +2930.3%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +28.9%
~equal in Iron ~1.19mg
~equal in Phosphorus ~172mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 16% 5.4% 16% 39% 159% 62% 92% 38% 6% 3.8%
Egg
Egg
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B3Vitamin B3 +13160.9%
Contains more Vitamin B6Vitamin B6 +230.6%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +210.4%
Contains more Vitamin EVitamin E +281.5%
Contains more Vitamin B2Vitamin B2 +205.4%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B12Vitamin B12 +270%
Contains more FolateFolate +780%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.066mg

All nutrients comparison - raw data values

Nutrient Chicken meat Egg DV% diff.
Copper 0.066mg 2mg 215%
Cholesterol 88mg 373mg 95%
Vitamin B3 8.487mg 0.064mg 53%
Choline 65.9mg 293.8mg 41%
Vitamin B12 0.3µg 1.11µg 34%
Protein 27.3g 12.58g 29%
Vitamin B2 0.168mg 0.513mg 27%
Vitamin B6 0.4mg 0.121mg 21%
Selenium 23.9µg 30.8µg 13%
Vitamin D* 2 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Vitamin A 48µg 149µg 11%
Folate 5µg 44µg 10%
Polyunsaturated fat 2.97g 1.414g 10%
Zinc 1.94mg 1.05mg 8%
Vitamin B5 1.03mg 1.398mg 7%
Fats 13.6g 10.61g 5%
Vitamin E 0.27mg 1.03mg 5%
Calories 239kcal 155kcal 4%
Calcium 15mg 50mg 4%
Magnesium 23mg 10mg 3%
Potassium 223mg 126mg 3%
Monounsaturated fat 5.34g 4.077g 3%
Sodium 82mg 124mg 2%
Vitamin K 2.4µg 0.3µg 2%
Saturated fat 3.79g 3.267g 2%
Iron 1.26mg 1.19mg 1%
Phosphorus 182mg 172mg 1%
Protein per 100 calories 11g 8.1g N/A
Calories per 10 g protein 88kcal 123kcal N/A
Weight per 100 calories 42g 65g N/A
Unsaturated / Saturated Fat ratio 2.2 1.7 N/A
Net carbs 0g 1.12g N/A
Carbs 0g 1.12g 0%
Sugar 0g 1.12g N/A
Manganese 0.02mg 0.026mg 0%
Vitamin B1 0.063mg 0.066mg 0%
Tryptophan 0.305mg 0.153mg 0%
Threonine 1.128mg 0.604mg 0%
Isoleucine 1.362mg 0.686mg 0%
Leucine 1.986mg 1.075mg 0%
Lysine 2.223mg 0.904mg 0%
Methionine 0.726mg 0.392mg 0%
Phenylalanine 1.061mg 0.668mg 0%
Valine 1.325mg 0.767mg 0%
Histidine 0.802mg 0.298mg 0%
Omega-3 - EPA 0.01g 0.005g N/A
Omega-3 - DHA 0.04g 0.038g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +117%
Contains more FatsFats +28.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.5%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +31%
Contains more Poly. FatPolyunsaturated fat +110%
Contains less Sat. FatSaturated fat -13.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.