Egg substitute vs Beverage
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Egg substitute 48
Beverage 353
Protein (g)
Egg substitute 10.0
Beverage 19.9
Carbs (g)
Egg substitute 2.00
Beverage 66.2
Fat (g)
Egg substitute 0
Beverage 1.40
Fiber (g)
Egg substitute 0
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 10.0g per 100g.
Which has fewer calories?
Egg substitute, liquid or frozen, fat free — 48 vs 353 kcal per 100g.
Which is more nutrient-dense?
Beverage, instant breakfast powder, chocolate, not reconstituted 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 | Egg substitute | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 48 kcal | 353 kcal | -86% |
| Macronutrients | |||
| Water | 87.0 g | 7.40 g | +1076% |
| Protein | 10.0 g | 19.9 g | -50% |
| Total lipid (fat) | 0 g | 1.40 g | -100% |
| Carbohydrate, by difference | 2.00 g | 66.2 g | -97% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0 g | 0.560 g | -100% |
| Fatty acids, total monounsaturated | 0 g | 0.314 g | -100% |
| Cholesterol | 0 mg | 12.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.500 mg | 76.9 mg | -99% |
| Thiamin (Vitamin B1) | 0.120 mg | 0.850 mg | -86% |
| Riboflavin (Vitamin B2) | 0.386 mg | 0.200 mg | +93% |
| Niacin (Vitamin B3) | 0.140 mg | 14.2 mg | -99% |
| Pantothenic acid (Vitamin B5) | 1.66 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.133 mg | 1.14 mg | -88% |
| Biotin (Vitamin B7) | 16.0 ug | 285 ug | -94% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 2.50 mg | 148 mg | -98% |
| Vitamin B-12 — Cobalamin | 0.340 ug | 1.71 ug | -80% |
| Vitamin A, RAE | 11.0 ug | 625 ug | -98% |
| Carotene, beta | 135 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.59 mg | 9.37 mg | -83% |
| Vitamin D (D2 + D3) | 1.60 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 73.0 mg | 285 mg | -74% |
| Iron, Fe | 1.98 mg | 12.8 mg | -85% |
| Magnesium, Mg | 15.0 mg | 228 mg | -93% |
| Phosphorus, P | 72.0 mg | 427 mg | -83% |
| Potassium, K | 213 mg | 947 mg | -78% |
| Sodium, Na | 199 mg | 385 mg | -48% |
| Zinc, Zn | 0.980 mg | 8.55 mg | -89% |
| Copper, Cu | 0.022 mg | 1.42 mg | -98% |
| Manganese, Mn | 0.006 mg | — | |
| Selenium, Se | 41.3 ug | 12.1 ug | +241% |
| Other Nutrients | |||
| Energy | 201 kj | 1477 kj | -86% |
| Ash | 1.30 g | 5.10 g | -75% |
| Total Sugars | 2.00 g | 65.8 g | -97% |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 16.0 ug | 485 ug | -97% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 0 ug | 625 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 225 IU | 2083 IU | -89% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 9.37 mg | -100% |
| Vitamin D (D2 + D3 — total) | 66.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.60 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.200 ug | 90.0 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0.010 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.002 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.005 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.003 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.023 g | -100% |
| SFA 16:0 (Palmitic acid) | 0 g | 0.286 g | -100% |
| SFA 18:0 (Stearic acid) | 0 g | 0.216 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.008 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.302 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0 g | 0.278 g | -100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.247 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.031 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 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 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | 95.0 mg | — | |
| Tryptophan (EAA) | 0.164 g | — | |
| Threonine (EAA) | 0.484 g | — | |
| Isoleucine (EAA, BCAA) | 0.660 g | — | |
| Leucine (EAA, BCAA) | 0.972 g | — | |
| Lysine (EAA) | 0.713 g | — | |
| Methionine (EAA) | 0.387 g | — | |
| Cystine (conditionally essential) | 0.229 g | — | |
| Phenylalanine (EAA) | 0.645 g | — | |
| Tyrosine (conditionally essential) | 0.456 g | — | |
| Valine (EAA, BCAA) | 0.792 g | — | |
| Arginine (conditionally essential) | 0.577 g | — | |
| Histidine (EAA) | 0.257 g | — | |
| Alanine | 0.624 g | — | |
| Aspartic acid | 0.928 g | — | |
| Glutamic acid | 1.69 g | — | |
| Glycine (conditionally essential) | 0.365 g | — | |
| Proline (conditionally essential) | 0.558 g | — | |
| Serine | 0.751 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 25.0 mg | -100% |
| Theobromine | 0 mg | 290 mg | -100% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Egg substitute, liquid or frozen, fat free nutrition facts Beverage, instant breakfast powder, chocolate, not reconstituted nutrition facts Compare other foods →
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