Egg VS Grilled Chicken
A detailed nutritional comparison
Egg
Grilled Chicken
🎯 Quick Verdict
Eggs are lower in calories and packed with essential nutrients like Vitamin D, while grilled chicken provides significantly more protein per serving, making it ideal for muscle building. Eggs are versatile for breakfast or snacks, while chicken works well for lunch/dinner as a lean protein source.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 68 per large egg (~50g) | 165 per 100g | ✓ |
| Protein | 6g per egg | 31g per 100g | ✓ |
| Carbs | 0.6g per egg | 0g per 100g | ✓ |
| Fat | 4.8g per egg | 3.6g per 100g | ✓ |
| Fiber | 0g | 0g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 1.1mcg per egg | 0mcg | ✓ |
| Vitamin B12 | 0.6mcg per egg | 0.3mcg per 100g | ✓ |
| Iron | 0.9mg per egg | 1mg per 100g | ✓ |
🏆 Category Winners
Protein
Grilled chicken contains over 5 times more protein per serving compared to egg.
Fiber
Neither contains fiber.
Calories
Eggs have approximately 60% fewer calories per serving compared to grilled chicken.
Vitamins
Eggs provide key vitamins like Vitamin D and B12 in higher amounts than chicken.
🥗 Diet Compatibility
Keto
Food 1: Compatible
Food 2: Compatible
Both are high-protein, low-carb foods suitable for keto diets.
Vegan
Food 1: Not Compatible
Food 2: Not Compatible
Neither is vegan as both are animal-based products.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both fit into the paleo template as whole, unprocessed animal foods.
Low-Carb
Food 1: Compatible
Food 2: Compatible
Both foods have minimal carbohydrates per serving.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in Vitamin D to support bone and immune health
- Contains high-quality protein for muscle maintenance
- Provides choline for brain and liver function
- Good source of B12 for energy production
Food 2 Benefits
- Excellent source of lean protein for muscle growth
- Low in fat for heart health
- Iron-rich for improved oxygen transport in blood
- Contains niacin (Vitamin B3) for energy metabolism
✅ The Bottom Line
Choose eggs for a lower-calorie option rich in vitamins like D and B12. Opt for grilled chicken when prioritizing protein intake, especially for fitness goals. Both foods fit into protein-rich diets and low-carb plans, but differ in calorie density and vitamin profiles.
Choose Food 1 for: Low-calorie meals, breakfast dishes, nutrient diversity
Choose Food 2 for: Muscle building, high-protein diets, post-workout recovery
