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 444
Beverage 353
Protein (g)
Egg substitute 55.5
Beverage 19.9
Carbs (g)
Egg substitute 21.8
Beverage 66.2
Fat (g)
Egg substitute 13.0
Beverage 1.40
Fiber (g)
Egg substitute 0
Beverage 0.400
Quick answers
Which has more protein?
Egg substitute, powder — 55.5g vs 19.9g per 100g.
Which has fewer calories?
Beverage, instant breakfast powder, chocolate, not reconstituted — 353 vs 444 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 | 444 kcal | 353 kcal | +26% |
| Macronutrients | |||
| Water | 3.86 g | 7.40 g | -48% |
| Protein | 55.5 g | 19.9 g | +179% |
| Total lipid (fat) | 13.0 g | 1.40 g | +829% |
| Carbohydrate, by difference | 21.8 g | 66.2 g | -67% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.77 g | 0.560 g | +573% |
| Fatty acids, total monounsaturated | 5.34 g | 0.314 g | +1601% |
| Cholesterol | 572 mg | 12.0 mg | +4667% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.800 mg | 76.9 mg | -99% |
| Thiamin (Vitamin B1) | 0.226 mg | 0.850 mg | -73% |
| Riboflavin (Vitamin B2) | 1.76 mg | 0.200 mg | +780% |
| Niacin (Vitamin B3) | 0.577 mg | 14.2 mg | -96% |
| Pantothenic acid (Vitamin B5) | 3.38 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.143 mg | 1.14 mg | -87% |
| Biotin (Vitamin B7) | 125 ug | 285 ug | -56% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 118 mg | 148 mg | -21% |
| Vitamin B-12 — Cobalamin | 3.52 ug | 1.71 ug | +106% |
| Vitamin A, RAE | 369 ug | 625 ug | -41% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.26 mg | 9.37 mg | -87% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 326 mg | 285 mg | +14% |
| Iron, Fe | 3.16 mg | 12.8 mg | -75% |
| Magnesium, Mg | 65.0 mg | 228 mg | -71% |
| Phosphorus, P | 478 mg | 427 mg | +12% |
| Potassium, K | 744 mg | 947 mg | -21% |
| Sodium, Na | 800 mg | 385 mg | +108% |
| Zinc, Zn | 1.82 mg | 8.55 mg | -79% |
| Copper, Cu | 0.207 mg | 1.42 mg | -85% |
| Manganese, Mn | 0.080 mg | — | |
| Selenium, Se | 128 ug | 12.1 ug | +955% |
| Other Nutrients | |||
| Energy | 1856 kj | 1477 kj | +26% |
| Ash | 5.84 g | 5.10 g | +15% |
| Total Sugars | 21.8 g | 65.8 g | -67% |
| Folic acid (Vitamin B9 — synthetic) | 125 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 125 ug | 485 ug | -74% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 369 ug | 625 ug | -41% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1230 IU | 2083 IU | -41% |
| 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) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.400 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) | 0.065 g | 0.023 g | +183% |
| SFA 16:0 (Palmitic acid) | 2.69 g | 0.286 g | +840% |
| SFA 18:0 (Stearic acid) | 0.993 g | 0.216 g | +360% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.496 g | 0.008 g | +6100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.84 g | 0.302 g | +1504% |
| 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 | 1.68 g | 0.278 g | +505% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.41 g | 0.247 g | +472% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.086 g | 0.031 g | +177% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.109 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 | = |
| 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.
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