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 149
Beverage 353
Protein (g)
Egg 9.99
Beverage 19.9
Carbs (g)
Egg 1.61
Beverage 66.2
Fat (g)
Egg 11.0
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 9.99g per 100g.
Which has fewer calories?
Egg, whole, cooked, scrambled — 149 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 | 149 kcal | 353 kcal | -58% |
| Macronutrients | |||
| Water | 76.4 g | 7.40 g | +932% |
| Protein | 9.99 g | 19.9 g | -50% |
| Total lipid (fat) | 11.0 g | 1.40 g | +684% |
| Carbohydrate, by difference | 1.61 g | 66.2 g | -98% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.33 g | 0.560 g | +495% |
| Fatty acids, total monounsaturated | 4.44 g | 0.314 g | +1314% |
| Fatty acids, total trans | 0.624 g | — | |
| Cholesterol | 277 mg | 12.0 mg | +2208% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.850 mg | -95% |
| Riboflavin (Vitamin B2) | 0.376 mg | 0.200 mg | +88% |
| Niacin (Vitamin B3) | 0.076 mg | 14.2 mg | -99% |
| Pantothenic acid (Vitamin B5) | 1.22 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.134 mg | 1.14 mg | -88% |
| Biotin (Vitamin B7) | 36.0 ug | 285 ug | -87% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 221 mg | 148 mg | +49% |
| Vitamin B-12 — Cobalamin | 0.760 ug | 1.71 ug | -56% |
| Vitamin A, RAE | 161 ug | 625 ug | -74% |
| Carotene, beta | 26.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.15 mg | 9.37 mg | -88% |
| Vitamin D (D2 + D3) | 1.80 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.200 ug | — | |
| Minerals | |||
| Calcium, Ca | 66.0 mg | 285 mg | -77% |
| Iron, Fe | 1.31 mg | 12.8 mg | -90% |
| Magnesium, Mg | 11.0 mg | 228 mg | -95% |
| Phosphorus, P | 165 mg | 427 mg | -61% |
| Potassium, K | 132 mg | 947 mg | -86% |
| Sodium, Na | 145 mg | 385 mg | -62% |
| Zinc, Zn | 1.04 mg | 8.55 mg | -88% |
| Copper, Cu | 0.059 mg | 1.42 mg | -96% |
| Manganese, Mn | 0.022 mg | — | |
| Selenium, Se | 23.5 ug | 12.1 ug | +94% |
| Other Nutrients | |||
| Energy | 621 kj | 1477 kj | -58% |
| Ash | 1.01 g | 5.10 g | -80% |
| Total Sugars | 1.39 g | 65.8 g | -98% |
| Sucrose | 0 g | — | |
| Glucose | 0.280 g | — | |
| Fructose | 0 g | — | |
| Lactose | 1.11 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Fluoride, F | 0.800 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 36.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 36.0 ug | 485 ug | -93% |
| Betaine | 0.300 mg | — | |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 159 ug | 625 ug | -75% |
| Beta-carotene (Provitamin A) | 7.00 ug | 0 ug | |
| Vitamin A, IU | 578 IU | 2083 IU | -72% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 372 ug | 0 ug | |
| Vitamin E, added | 0 mg | 9.37 mg | -100% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 2.12 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.650 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 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) | 72.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.80 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 4.00 ug | 90.0 ug | -96% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.100 ug | — | |
| SFA 4:0 (Butyric acid) | 0.019 g | 0.010 g | +90% |
| SFA 6:0 (Caproic acid) | 0.016 g | 0.002 g | +700% |
| SFA 8:0 (Caprylic acid) | 0.019 g | 0.003 g | +533% |
| SFA 10:0 (Capric acid) | 0.021 g | 0.005 g | +320% |
| SFA 12:0 (Lauric acid) | 0.017 g | 0.003 g | +467% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.092 g | 0.023 g | +300% |
| SFA 15:0 (Pentadecanoic acid) | 0.007 g | — | |
| SFA 16:0 (Palmitic acid) | 2.17 g | 0.286 g | +659% |
| SFA 17:0 (Margaric acid) | 0.019 g | — | |
| SFA 18:0 (Stearic acid) | 0.927 g | 0.216 g | +329% |
| SFA 20:0 (Arachidic acid) | 0.013 g | — | |
| SFA 22:0 (Behenic acid) | 0.008 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.150 g | 0.008 g | +1775% |
| MUFA 17:1 (Heptadecenoic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.25 g | 0.302 g | +1307% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.025 g | 0 g | |
| 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 | 2.43 g | 0.278 g | +774% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.07 g | 0.247 g | +737% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.134 g | 0.031 g | +332% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.013 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.017 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.139 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.010 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.043 g | 0 g | |
| Phytosterols | 10.0 mg | — | |
| Tryptophan (EAA) | 0.139 g | — | |
| Threonine (EAA) | 0.442 g | — | |
| Isoleucine (EAA, BCAA) | 0.532 g | — | |
| Leucine (EAA, BCAA) | 0.861 g | — | |
| Lysine (EAA) | 0.705 g | — | |
| Methionine (EAA) | 0.297 g | — | |
| Cystine (conditionally essential) | 0.205 g | — | |
| Phenylalanine (EAA) | 0.535 g | — | |
| Tyrosine (conditionally essential) | 0.402 g | — | |
| Valine (EAA, BCAA) | 0.676 g | — | |
| Arginine (conditionally essential) | 0.623 g | — | |
| Histidine (EAA) | 0.245 g | — | |
| Alanine | 0.566 g | — | |
| Aspartic acid | 1.03 g | — | |
| Glutamic acid | 1.38 g | — | |
| Glycine (conditionally essential) | 0.335 g | — | |
| Proline (conditionally essential) | 0.453 g | — | |
| Serine | 0.742 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 25.0 mg | -100% |
| Theobromine | 0 mg | 290 mg | -100% |
| Iodine | |||
| Iodine mcg/100gB | 42.6 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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