Chicken vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, white, dried, powder, stabilized, glucose reduced is higher in more vitamins & minerals
Calories (kcal)
Chicken 213
Egg 376
Protein (g)
Chicken 33.0
Egg 82.4
Carbs (g)
Chicken 0
Egg 4.47
Fat (g)
Chicken 7.98
Egg 0.040
Fiber (g)
Chicken 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, powder, stabilized, glucose reduced — 82.4g vs 33.0g per 100g.
Which has fewer calories?
Chicken, stewing, light meat, meat only, cooked, stewed — 213 vs 376 kcal per 100g.
Which is more nutrient-dense?
Egg, white, dried, powder, stabilized, glucose reduced scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Chicken | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 213 kcal | 376 kcal | -43% |
| Macronutrients | |||
| Water | 57.8 g | 8.54 g | +577% |
| Protein | 33.0 g | 82.4 g | -60% |
| Total lipid (fat) | 7.98 g | 0.040 g | +19850% |
| Carbohydrate, by difference | 0 g | 4.47 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.98 g | 0 g | |
| Fatty acids, total monounsaturated | 2.69 g | 0 g | |
| Cholesterol | 70.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.094 mg | 0.037 mg | +154% |
| Riboflavin (Vitamin B2) | 0.196 mg | 2.32 mg | -92% |
| Niacin (Vitamin B3) | 8.54 mg | 0.723 mg | +1081% |
| Pantothenic acid (Vitamin B5) | 0.690 mg | 1.96 mg | -65% |
| Vitamin B-6 — Pyridoxine | 0.390 mg | 0.024 mg | +1525% |
| Biotin (Vitamin B7) | 4.00 ug | 96.0 ug | -96% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 8.40 mg | |
| Vitamin B-12 — Cobalamin | 0.270 ug | 0.530 ug | -49% |
| Vitamin A, RAE | 22.0 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 89.0 mg | -84% |
| Iron, Fe | 1.19 mg | 0.240 mg | +396% |
| Magnesium, Mg | 23.0 mg | 72.0 mg | -68% |
| Phosphorus, P | 225 mg | 89.0 mg | +153% |
| Potassium, K | 199 mg | 1116 mg | -82% |
| Sodium, Na | 58.0 mg | 1238 mg | -95% |
| Zinc, Zn | 0.830 mg | 0.160 mg | +419% |
| Copper, Cu | 0.085 mg | 0.170 mg | -50% |
| Manganese, Mn | 0.020 mg | 0.050 mg | -60% |
| Selenium, Se | 28.7 ug | 125 ug | -77% |
| Other Nutrients | |||
| Energy | 891 kj | 1573 kj | -43% |
| Ash | 1.19 g | 4.55 g | -74% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 96.0 ug | -96% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 96.0 ug | -96% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 22.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 73.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.010 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.050 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.39 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.480 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.360 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.22 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.050 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.89 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.26 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.060 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.290 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.030 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.080 g | 0 g | |
| Tryptophan (EAA) | 0.386 g | 1.27 g | -70% |
| Threonine (EAA) | 1.40 g | 3.66 g | -62% |
| Isoleucine (EAA, BCAA) | 1.74 g | 5.02 g | -65% |
| Leucine (EAA, BCAA) | 2.48 g | 7.17 g | -65% |
| Lysine (EAA) | 2.81 g | 5.08 g | -45% |
| Methionine (EAA) | 0.914 g | 3.20 g | -71% |
| Cystine (conditionally essential) | 0.423 g | 2.04 g | -79% |
| Phenylalanine (EAA) | 1.31 g | 5.18 g | -75% |
| Tyrosine (conditionally essential) | 1.12 g | 3.31 g | -66% |
| Valine (EAA, BCAA) | 1.64 g | 6.17 g | -73% |
| Arginine (conditionally essential) | 1.99 g | 4.81 g | -59% |
| Histidine (EAA) | 1.02 g | 1.87 g | -45% |
| Alanine | 1.80 g | 5.31 g | -66% |
| Aspartic acid | 2.94 g | 7.29 g | -60% |
| Glutamic acid | 4.95 g | 11.5 g | -57% |
| Glycine (conditionally essential) | 1.62 g | 3.09 g | -47% |
| Proline (conditionally essential) | 1.36 g | 3.10 g | -56% |
| Serine | 1.14 g | 6.08 g | -81% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Chicken, stewing, light meat, meat only, cooked, stewed nutrition facts Egg, white, dried, powder, stabilized, glucose reduced nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +1525% in Chicken, stewing, light meat, meat only, cooked, stewed Niacin (Vitamin B3) +1081% in Chicken, stewing, light meat, meat only, cooked, stewed Zinc, Zn +419% in Chicken, stewing, light meat, meat only, cooked, stewed Iron, Fe +396% in Chicken, stewing, light meat, meat only, cooked, stewed
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