Egg vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, yolk, dried is higher in more vitamins & minerals
Calories (kcal)
Egg 154
Egg 669
Protein (g)
Egg 10.6
Egg 33.6
Carbs (g)
Egg 0.640
Egg 0.660
Fat (g)
Egg 11.7
Egg 59.1
Fiber (g)
Egg 0
Egg 0
Quick answers
Which has more protein?
Egg, yolk, dried — 33.6g vs 10.6g per 100g.
Which has fewer calories?
Egg, whole, cooked, omelet — 154 vs 669 kcal per 100g.
Which is more nutrient-dense?
Egg, yolk, dried 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 | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 154 kcal | 669 kcal | -77% |
| Macronutrients | |||
| Water | 76.1 g | 3.08 g | +2372% |
| Protein | 10.6 g | 33.6 g | -69% |
| Total lipid (fat) | 11.7 g | 59.1 g | -80% |
| Carbohydrate, by difference | 0.640 g | 0.660 g | -3% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.32 g | 20.3 g | -84% |
| Fatty acids, total monounsaturated | 4.84 g | 23.4 g | -79% |
| Fatty acids, total trans | 0.709 g | 0.346 g | +105% |
| Cholesterol | 313 mg | 2307 mg | -86% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.034 mg | 0.387 mg | -91% |
| Riboflavin (Vitamin B2) | 0.386 mg | 1.26 mg | -69% |
| Niacin (Vitamin B3) | 0.064 mg | 0.083 mg | -23% |
| Pantothenic acid (Vitamin B5) | 1.29 mg | 9.06 mg | -86% |
| Vitamin B-6 — Pyridoxine | 0.143 mg | 0.742 mg | -81% |
| Biotin (Vitamin B7) | 39.0 ug | 209 ug | -81% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 248 mg | 2403 mg | -90% |
| Vitamin B-12 — Cobalamin | 0.760 ug | 5.11 ug | -85% |
| Vitamin A, RAE | 172 ug | 483 ug | -64% |
| Carotene, beta | 28.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 79.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.29 mg | 4.81 mg | -73% |
| Vitamin D (D2 + D3) | 1.70 ug | 10.4 ug | -84% |
| Minerals | |||
| Calcium, Ca | 48.0 mg | 289 mg | -83% |
| Iron, Fe | 1.48 mg | 9.56 mg | -85% |
| Magnesium, Mg | 11.0 mg | 26.0 mg | -58% |
| Phosphorus, P | 167 mg | 1040 mg | -84% |
| Potassium, K | 117 mg | 264 mg | -56% |
| Sodium, Na | 155 mg | 149 mg | +4% |
| Zinc, Zn | 1.09 mg | 7.73 mg | -86% |
| Copper, Cu | 0.063 mg | 0 mg | |
| Manganese, Mn | 0.024 mg | 0.185 mg | -87% |
| Selenium, Se | 25.8 ug | 139 ug | -81% |
| Other Nutrients | |||
| Energy | 643 kj | 2800 kj | -77% |
| Ash | 1.01 g | 3.51 g | -71% |
| Total Sugars | 0.310 g | 0.230 g | +35% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0.310 g | 0.230 g | +35% |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Fluoride, F | 21.2 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 39.0 ug | 209 ug | -81% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 39.0 ug | 209 ug | -81% |
| Betaine | 0.200 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 169 ug | 477 ug | -65% |
| Beta-carotene (Provitamin A) | 8.00 ug | 70.0 ug | -89% |
| Vitamin A, IU | 617 IU | 1715 IU | -64% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 423 ug | 1133 ug | -63% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 2.41 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.740 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.050 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) | 69.0 IU | 417 IU | -83% |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.70 ug | 10.4 ug | -84% |
| Vitamin K1 — Phylloquinone | 4.50 ug | 1.50 ug | +200% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.100 ug | — | |
| SFA 4:0 (Butyric acid) | 0.003 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.003 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.005 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.030 g | 0.198 g | -85% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.036 g | -78% |
| SFA 16:0 (Palmitic acid) | 2.26 g | 14.8 g | -85% |
| SFA 17:0 (Margaric acid) | 0.021 g | 0.122 g | -83% |
| SFA 18:0 (Stearic acid) | 0.963 g | 5.18 g | -81% |
| SFA 20:0 (Arachidic acid) | 0.014 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.009 g | 0.028 g | -68% |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.006 g | 0.034 g | -82% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.171 g | 1.35 g | -87% |
| MUFA 17:1 (Heptadecenoic acid) | 0.012 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.63 g | 21.9 g | -79% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 21.6 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.029 g | 0.143 g | -80% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.71 g | 10.3 g | -74% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.32 g | 8.67 g | -73% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 8.60 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.133 g | 0.281 g | -53% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.181 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.072 g | |
| PUFA 18:3i | — | 0.028 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.015 g | 0.106 g | -86% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.020 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.158 g | 0.978 g | -84% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.011 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.006 g | 0.029 g | -79% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.049 g | 0.253 g | -81% |
| Fatty acids, total trans-monoenoic | — | 0.242 g | |
| TFA 18:1 t | — | 0.242 g | |
| TFA 18:2 t,t | — | 0.076 g | |
| Fatty acids, total trans-polyenoic | — | 0.105 g | |
| Phytosterols | 10.0 mg | — | |
| Tryptophan (EAA) | 0.140 g | 0.390 g | -64% |
| Threonine (EAA) | 0.467 g | 1.54 g | -70% |
| Isoleucine (EAA, BCAA) | 0.565 g | 1.70 g | -67% |
| Leucine (EAA, BCAA) | 0.913 g | 2.91 g | -69% |
| Lysine (EAA) | 0.767 g | 2.47 g | -69% |
| Methionine (EAA) | 0.319 g | 0.858 g | -63% |
| Cystine (conditionally essential) | 0.229 g | 0.588 g | -61% |
| Phenylalanine (EAA) | 0.572 g | 1.47 g | -61% |
| Tyrosine (conditionally essential) | 0.420 g | 1.42 g | -70% |
| Valine (EAA, BCAA) | 0.722 g | 1.93 g | -63% |
| Arginine (conditionally essential) | 0.690 g | 2.34 g | -70% |
| Histidine (EAA) | 0.260 g | 0.861 g | -70% |
| Alanine | 0.618 g | 1.75 g | -65% |
| Aspartic acid | 1.12 g | 3.31 g | -66% |
| Glutamic acid | 1.41 g | 4.26 g | -67% |
| Glycine (conditionally essential) | 0.363 g | 1.04 g | -65% |
| Proline (conditionally essential) | 0.431 g | 1.33 g | -67% |
| Serine | 0.817 g | 2.81 g | -71% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* 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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