First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Egg | Chicken |
| Nutrient | egg | chicken |
| Protein | 18g | 20g |
| Carbohydrate | 1g | 0g |
| Fiber | 0g | 0g |
| Fat | 14g | 13g |
| Monounsat. Fat | 5g | 13g |
| Polyunsat. Fat | 2g | 3g |
| Saturated Fat | 4g | 4g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | egg | chicken |
| Choline | 83% | 12% |
| Vitamin A | 31% | 6% |
| Vitamin C | 0% | 0% |
| Vitamin E | 11% | 2% |
| Vitamin K | 1% | 4% |
Egg have significantly more Vitamins A, E than chicken. Egg are a good source of Vitamin A. Egg are a great source of Riboflavin, Pantothenic Acid, Vitamin B12, Phosphorus, Iron. Chicken are a good source of Vitamin B6, Zinc, Phosphorus. Chicken are a great source of Niacin.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | egg | chicken |
| Vitamin B1 | 10% | 5% |
| Vitamin B2 | 61% | 16% |
| Vitamin B3 | 1% | 43% |
| Vitamin B5 | 40% | 18% |
| Vitamin B6 | 18% | 23% |
| Vitamin B12 | 90% | 12% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | egg | chicken |
| Sodium | 13% | 5% |
| Potasium | 5% | 5% |
| Calcium | 15% | 2% |
| Magnesium | 5% | 5% |
| Phosphorus | 46% | 24% |
| Iron | 43% | 18% |
| Manganese | 2% | 1% |
| Selenium | 99% | 35% |
| Copper | 14% | 6% |
| Zinc | 17% | 20% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
