Egg vs Eggs
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Eggs, Grade A, Large, egg yolk is higher in more vitamins & minerals
Calories (kcal)
Egg 155
Eggs 334
Protein (g)
Egg 12.6
Eggs 16.2
Carbs (g)
Egg 1.12
Eggs 1.02
Fat (g)
Egg 10.6
Eggs 28.8
Fiber (g)
Egg 0
Eggs —
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg yolk — 16.2g vs 12.6g per 100g.
Which has fewer calories?
Egg, whole, cooked, hard-boiled — 155 vs 334 kcal per 100g.
Which is more nutrient-dense?
Eggs, Grade A, Large, egg yolk 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 | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 155 kcal | 334 kcal | -54% |
| Macronutrients | |||
| Water | 74.6 g | 52.1 g | +43% |
| Protein | 12.6 g | 16.2 g | -22% |
| Total lipid (fat) | 10.6 g | 28.8 g | -63% |
| Carbohydrate, by difference | 1.12 g | 1.02 g | +10% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.27 g | — | |
| Fatty acids, total monounsaturated | 4.08 g | — | |
| Cholesterol | 373 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.066 mg | — | |
| Riboflavin (Vitamin B2) | 0.513 mg | 0.467 mg | +10% |
| Niacin (Vitamin B3) | 0.064 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.40 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.121 mg | — | |
| Biotin (Vitamin B7) | 44.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 294 mg | — | |
| Vitamin B-12 — Cobalamin | 1.11 ug | — | |
| Vitamin A, RAE | 149 ug | — | |
| Carotene, beta | 11.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.03 mg | 5.64 mg | -82% |
| Vitamin D (D2 + D3) | 2.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 50.0 mg | — | |
| Iron, Fe | 1.19 mg | — | |
| Magnesium, Mg | 10.0 mg | — | |
| Phosphorus, P | 172 mg | — | |
| Potassium, K | 126 mg | — | |
| Sodium, Na | 124 mg | — | |
| Zinc, Zn | 1.05 mg | — | |
| Copper, Cu | 0.013 mg | — | |
| Manganese, Mn | 0.026 mg | — | |
| Selenium, Se | 30.8 ug | 55.8 ug | -45% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 328 kcal | |
| Energy (Atwater Specific Factors) | — | 334 kcal | |
| Energy | 649 kj | 1400 kj | -54% |
| Nitrogen | — | 2.59 g | |
| Ash | 1.08 g | 1.89 g | -43% |
| Total Sugars | 1.12 g | — | |
| Fluoride, F | 4.80 ug | — | |
| Biotin | — | 45.9 ug | |
| Folic acid (Vitamin B9 — synthetic) | 44.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 44.0 ug | — | |
| Betaine | 0.600 mg | 0.900 mg | -33% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 148 ug | — | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 10.0 ug | — | |
| Vitamin A, IU | 520 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 2.00 ug | -100% |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 2.00 ug | |
| Lycopene | 353 ug | — | |
| cis-Lutein/Zeaxanthin | — | 121 ug | |
| Alpha-carotene (Provitamin A) | — | 612 ug | |
| Zeaxanthin | — | 546 ug | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 1.02 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.220 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.300 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.140 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.010 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 87.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.20 ug | — | |
| Vitamin K1 — Phylloquinone | 0.300 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.003 g | — | |
| SFA 10:0 (Capric acid) | 0.003 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.035 g | — | |
| SFA 16:0 (Palmitic acid) | 2.35 g | — | |
| SFA 18:0 (Stearic acid) | 0.828 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.310 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.72 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.030 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 1.41 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.19 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.149 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.038 g | — | |
| Tryptophan (EAA) | 0.153 g | 0.174 g | -12% |
| Threonine (EAA) | 0.604 g | 0.789 g | -23% |
| Isoleucine (EAA, BCAA) | 0.686 g | 0.766 g | -10% |
| Leucine (EAA, BCAA) | 1.08 g | 1.35 g | -20% |
| Lysine (EAA) | 0.904 g | 1.20 g | -25% |
| Methionine (EAA) | 0.392 g | 0.398 g | -2% |
| Cystine (conditionally essential) | 0.292 g | — | |
| Phenylalanine (EAA) | 0.668 g | 0.673 g | -1% |
| Tyrosine (conditionally essential) | 0.513 g | 0.684 g | -25% |
| Valine (EAA, BCAA) | 0.767 g | 0.846 g | -9% |
| Arginine (conditionally essential) | 0.755 g | 1.12 g | -33% |
| Histidine (EAA) | 0.298 g | 0.369 g | -19% |
| Alanine | 0.700 g | 0.769 g | -9% |
| Aspartic acid | 1.26 g | 1.50 g | -16% |
| Glutamic acid | 1.64 g | 1.99 g | -17% |
| Glycine (conditionally essential) | 0.423 g | 0.470 g | -10% |
| Proline (conditionally essential) | 0.501 g | 0.748 g | -33% |
| Serine | 0.936 g | 1.29 g | -27% |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.425 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | — | 0.020 mg | |
| Genistein | — | 0.010 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0.500 mg | 0.900 mg | -44% |
| Choline from phosphatidylcholine | 210 mg | 630 mg | -67% |
| Choline from phosphocholine | 0.500 mg | 1.00 mg | -50% |
| Choline from sphingomyelin | 14.0 mg | 45.0 mg | -69% |
| Free Choline | 0.700 mg | 1.30 mg | -46% |
| Total Choline | 230 mg | 680 mg | -66% |
| Iodine | |||
| Iodine mcg/100gB | 61.0 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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