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Egg vs. Chicken meat — In-Depth Nutrition Comparison

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How are eggs and chicken meat different?

  • Eggs have more copper, choline, vitamin B12, vitamin B2, selenium, vitamin D* and folate; however, chicken meat is richer in vitamin B3 and vitamin B6.
  • Eggs cover your daily need for copper, 215% more than chicken meat.
  • Eggs have 44 times more vitamin D* than chicken meat. Eggs have 87 IU of vitamin D*, while chicken meat has 2 IU.
  • 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
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.
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%
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 CalciumCalcium +233.3%
Contains more CopperCopper +2930.3%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +28.9%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +77%
Contains more ZincZinc +84.8%
Contains less SodiumSodium -33.9%
~equal in Iron ~1.26mg
~equal in Phosphorus ~182mg

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.
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +13160.9%
Contains more Vitamin B6Vitamin B6 +230.6%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.063mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +25.5%
Contains more OtherOther +∞%
Contains more ProteinProtein +117%
Contains more FatsFats +28.2%

Fat Type Comparison

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

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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. 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.