Egg 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 351
Beverage 353
Protein (g)
Egg 76.9
Beverage 19.9
Carbs (g)
Egg 4.17
Beverage 66.2
Fat (g)
Egg 0.040
Beverage 1.40
Fiber (g)
Egg 0
Beverage 0.400
Quick answers
Which has more protein?
Egg, white, dried, flakes, stabilized, glucose reduced — 76.9g vs 19.9g per 100g.
Which has fewer calories?
Egg, white, dried, flakes, stabilized, glucose reduced — 351 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 | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 351 kcal | 353 kcal | -1% |
| Macronutrients | |||
| Water | 14.6 g | 7.40 g | +98% |
| Protein | 76.9 g | 19.9 g | +287% |
| Total lipid (fat) | 0.040 g | 1.40 g | -97% |
| Carbohydrate, by difference | 4.17 g | 66.2 g | -94% |
| 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 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.035 mg | 0.850 mg | -96% |
| Riboflavin (Vitamin B2) | 2.16 mg | 0.200 mg | +981% |
| Niacin (Vitamin B3) | 0.675 mg | 14.2 mg | -95% |
| Pantothenic acid (Vitamin B5) | 1.83 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.023 mg | 1.14 mg | -98% |
| Biotin (Vitamin B7) | 89.0 ug | 285 ug | -69% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 8.40 mg | 148 mg | -94% |
| Vitamin B-12 — Cobalamin | 0.490 ug | 1.71 ug | -71% |
| Vitamin A, RAE | 0 ug | 625 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 9.37 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 285 mg | -71% |
| Iron, Fe | 0.230 mg | 12.8 mg | -98% |
| Magnesium, Mg | 67.0 mg | 228 mg | -71% |
| Phosphorus, P | 83.0 mg | 427 mg | -81% |
| Potassium, K | 1042 mg | 947 mg | +10% |
| Sodium, Na | 1156 mg | 385 mg | +200% |
| Zinc, Zn | 0.150 mg | 8.55 mg | -98% |
| Copper, Cu | 0.230 mg | 1.42 mg | -84% |
| Manganese, Mn | 0.070 mg | — | |
| Selenium, Se | 117 ug | 12.1 ug | +865% |
| Other Nutrients | |||
| Energy | 1469 kj | 1477 kj | -1% |
| Ash | 4.25 g | 5.10 g | -17% |
| Total Sugars | 0 g | 65.8 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | 89.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 89.0 ug | 485 ug | -82% |
| 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 | 0 IU | 2083 IU | -100% |
| 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 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 | = |
| Tryptophan (EAA) | 1.18 g | — | |
| Threonine (EAA) | 3.42 g | — | |
| Isoleucine (EAA, BCAA) | 4.69 g | — | |
| Leucine (EAA, BCAA) | 6.70 g | — | |
| Lysine (EAA) | 4.74 g | — | |
| Methionine (EAA) | 2.99 g | — | |
| Cystine (conditionally essential) | 1.91 g | — | |
| Phenylalanine (EAA) | 4.84 g | — | |
| Tyrosine (conditionally essential) | 3.09 g | — | |
| Valine (EAA, BCAA) | 5.76 g | — | |
| Arginine (conditionally essential) | 4.49 g | — | |
| Histidine (EAA) | 1.75 g | — | |
| Alanine | 4.96 g | — | |
| Aspartic acid | 6.81 g | — | |
| Glutamic acid | 10.7 g | — | |
| Glycine (conditionally essential) | 2.88 g | — | |
| Proline (conditionally essential) | 2.89 g | — | |
| Serine | 5.67 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, white, dried, flakes, stabilized, glucose reduced nutrition facts Beverage, instant breakfast powder, chocolate, not reconstituted nutrition facts Compare other foods →
Dig deeper — biggest differences
Riboflavin (Vitamin B2) +981% in Egg, white, dried, flakes, stabilized, glucose reduced Selenium, Se +865% in Egg, white, dried, flakes, stabilized, glucose reduced Protein +287% in Egg, white, dried, flakes, stabilized, glucose reduced Sodium, Na +200% in Egg, white, dried, flakes, stabilized, glucose reduced
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