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 155
Beverage 353
Protein (g)
Egg 12.6
Beverage 19.9
Carbs (g)
Egg 1.12
Beverage 66.2
Fat (g)
Egg 10.6
Beverage 1.40
Fiber (g)
Egg 0
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 12.6g per 100g.
Which has fewer calories?
Egg, whole, cooked, hard-boiled — 155 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 | 155 kcal | 353 kcal | -56% |
| Macronutrients | |||
| Water | 74.6 g | 7.40 g | +908% |
| Protein | 12.6 g | 19.9 g | -37% |
| Total lipid (fat) | 10.6 g | 1.40 g | +658% |
| Carbohydrate, by difference | 1.12 g | 66.2 g | -98% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.27 g | 0.560 g | +483% |
| Fatty acids, total monounsaturated | 4.08 g | 0.314 g | +1198% |
| Cholesterol | 373 mg | 12.0 mg | +3008% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.066 mg | 0.850 mg | -92% |
| Riboflavin (Vitamin B2) | 0.513 mg | 0.200 mg | +157% |
| Niacin (Vitamin B3) | 0.064 mg | 14.2 mg | -100% |
| Pantothenic acid (Vitamin B5) | 1.40 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.121 mg | 1.14 mg | -89% |
| Biotin (Vitamin B7) | 44.0 ug | 285 ug | -85% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 294 mg | 148 mg | +98% |
| Vitamin B-12 — Cobalamin | 1.11 ug | 1.71 ug | -35% |
| Vitamin A, RAE | 149 ug | 625 ug | -76% |
| Carotene, beta | 11.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.03 mg | 9.37 mg | -89% |
| Vitamin D (D2 + D3) | 2.20 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 50.0 mg | 285 mg | -82% |
| Iron, Fe | 1.19 mg | 12.8 mg | -91% |
| Magnesium, Mg | 10.0 mg | 228 mg | -96% |
| Phosphorus, P | 172 mg | 427 mg | -60% |
| Potassium, K | 126 mg | 947 mg | -87% |
| Sodium, Na | 124 mg | 385 mg | -68% |
| Zinc, Zn | 1.05 mg | 8.55 mg | -88% |
| Copper, Cu | 0.013 mg | 1.42 mg | -99% |
| Manganese, Mn | 0.026 mg | — | |
| Selenium, Se | 30.8 ug | 12.1 ug | +155% |
| Other Nutrients | |||
| Energy | 649 kj | 1477 kj | -56% |
| Ash | 1.08 g | 5.10 g | -79% |
| Total Sugars | 1.12 g | 65.8 g | -98% |
| Fluoride, F | 4.80 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 44.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 44.0 ug | 485 ug | -91% |
| Betaine | 0.600 mg | — | |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 148 ug | 625 ug | -76% |
| Beta-carotene (Provitamin A) | 10.0 ug | 0 ug | |
| Vitamin A, IU | 520 IU | 2083 IU | -75% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 353 ug | 0 ug | |
| Vitamin E, added | 0 mg | 9.37 mg | -100% |
| Vitamin D (D2 + D3 — total) | 87.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.20 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.300 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) | 0.003 g | 0.003 g | = |
| SFA 10:0 (Capric acid) | 0.003 g | 0.005 g | -40% |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.003 g | = |
| SFA 14:0 (Myristic acid) | 0.035 g | 0.023 g | +52% |
| SFA 16:0 (Palmitic acid) | 2.35 g | 0.286 g | +721% |
| SFA 18:0 (Stearic acid) | 0.828 g | 0.216 g | +283% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.310 g | 0.008 g | +3775% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.72 g | 0.302 g | +1133% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.030 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.41 g | 0.278 g | +409% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.19 g | 0.247 g | +381% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.031 g | +13% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.149 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 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) | 0.038 g | 0 g | |
| Tryptophan (EAA) | 0.153 g | — | |
| Threonine (EAA) | 0.604 g | — | |
| Isoleucine (EAA, BCAA) | 0.686 g | — | |
| Leucine (EAA, BCAA) | 1.08 g | — | |
| Lysine (EAA) | 0.904 g | — | |
| Methionine (EAA) | 0.392 g | — | |
| Cystine (conditionally essential) | 0.292 g | — | |
| Phenylalanine (EAA) | 0.668 g | — | |
| Tyrosine (conditionally essential) | 0.513 g | — | |
| Valine (EAA, BCAA) | 0.767 g | — | |
| Arginine (conditionally essential) | 0.755 g | — | |
| Histidine (EAA) | 0.298 g | — | |
| Alanine | 0.700 g | — | |
| Aspartic acid | 1.26 g | — | |
| Glutamic acid | 1.64 g | — | |
| Glycine (conditionally essential) | 0.423 g | — | |
| Proline (conditionally essential) | 0.501 g | — | |
| Serine | 0.936 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 25.0 mg | -100% |
| Theobromine | 0 mg | 290 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 0.500 mg | — | |
| Choline from phosphatidylcholine | 210 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 14.0 mg | — | |
| Free Choline | 0.700 mg | — | |
| Total Choline | 230 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 61.0 mcg | — | |
* 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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