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 592
Beverage 353

Protein (g)

Egg 48.0
Beverage 19.9

Carbs (g)

Egg 1.13
Beverage 66.2

Fat (g)

Egg 43.9
Beverage 1.40

Fiber (g)

Egg 0
Beverage 0.400

Quick answers

Which has more protein?

Egg, whole, dried — 48.0g vs 19.9g per 100g.

Which has fewer calories?

Beverage, instant breakfast powder, chocolate, not reconstituted — 353 vs 592 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
Energy
Energy 592 kcal 353 kcal
Macronutrients
Water 2.78 g 7.40 g
Protein 48.0 g 19.9 g
Total lipid (fat) 43.9 g 1.40 g
Carbohydrate, by difference 1.13 g 66.2 g
Fiber, total dietary 0 g 0.400 g
Fats & Fatty Acids
Fatty acids, total saturated 15.1 g 0.560 g
Fatty acids, total monounsaturated 16.7 g 0.314 g
Fatty acids, total trans 0.265 g —
Cholesterol 1630 mg 12.0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 76.9 mg
Thiamin (Vitamin B1) 0.183 mg 0.850 mg
Riboflavin (Vitamin B2) 1.98 mg 0.200 mg
Niacin (Vitamin B3) 0.340 mg 14.2 mg
Pantothenic acid (Vitamin B5) 5.55 mg —
Vitamin B-6 — Pyridoxine 0.499 mg 1.14 mg
Biotin (Vitamin B7) 119 ug 285 ug
Folate, total (Vitamin B9) 0 ug 285 ug
Choline, total 1267 mg 148 mg
Vitamin B-12 — Cobalamin 2.96 ug 1.71 ug
Vitamin A, RAE 301 ug 625 ug
Carotene, beta 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 3.88 mg 9.37 mg
Vitamin D (D2 + D3) 8.30 ug 0 ug
Minerals
Calcium, Ca 244 mg 285 mg
Iron, Fe 7.20 mg 12.8 mg
Magnesium, Mg 34.0 mg 228 mg
Phosphorus, P 629 mg 427 mg
Potassium, K 540 mg 947 mg
Sodium, Na 476 mg 385 mg
Zinc, Zn 3.15 mg 8.55 mg
Copper, Cu 0.203 mg 1.42 mg
Manganese, Mn 0.058 mg —
Selenium, Se 165 ug 12.1 ug
Other Nutrients
Energy 2476 kj 1477 kj
Ash 4.13 g 5.10 g
Total Sugars 0.560 g 65.8 g
Sucrose 0 g —
Glucose 0.560 g —
Fructose 0 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0 g —
Folic acid (Vitamin B9 — synthetic) 119 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 119 ug 485 ug
Vitamin B-12, added 0 ug 1.00 ug
Retinol 300 ug 625 ug
Beta-carotene (Provitamin A) 36.0 ug 0 ug
Vitamin A, IU 1029 IU 2083 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 835 ug 0 ug
Vitamin E, added 0 mg 9.37 mg
Vitamin D (D2 + D3 — total) 331 IU 0 IU
Vitamin D2 — Ergocalciferol (plant source) 0 ug —
Vitamin D3 — Cholecalciferol (animal / sunlight source) 8.30 ug 0 ug
Vitamin K1 — Phylloquinone 1.20 ug 90.0 ug
SFA 4:0 (Butyric acid) 0 g 0.010 g
SFA 6:0 (Caproic acid) 0 g 0.002 g
SFA 8:0 (Caprylic acid) 0 g 0.003 g
SFA 10:0 (Capric acid) 0 g 0.005 g
SFA 12:0 (Lauric acid) 0 g 0.003 g
SFA 14:0 (Myristic acid) 0.144 g 0.023 g
SFA 15:0 (Pentadecanoic acid) 0.025 g —
SFA 16:0 (Palmitic acid) 10.8 g 0.286 g
SFA 17:0 (Margaric acid) 0.092 g —
SFA 18:0 (Stearic acid) 3.97 g 0.216 g
SFA 20:0 (Arachidic acid) 0 g —
SFA 22:0 (Behenic acid) 0.023 g —
SFA 24:0 (Lignoceric acid) 0 g —
MUFA 14:1 (Myristoleic acid) 0.022 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.877 g 0.008 g
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 15.7 g 0.302 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 15.5 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.098 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 8.31 g 0.278 g
PUFA 18:2 (Omega-6, Linoleic acid) 7.05 g 0.247 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 6.99 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.247 g 0.031 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.170 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0.054 g —
PUFA 18:3i 0.023 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.085 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.711 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) 0.024 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.199 g 0 g
Fatty acids, total trans-monoenoic 0.182 g —
TFA 18:1 t 0.182 g —
TFA 18:2 t,t 0.060 g —
Fatty acids, total trans-polyenoic 0.083 g —
Tryptophan (EAA) 0.775 g —
Threonine (EAA) 2.13 g —
Isoleucine (EAA, BCAA) 2.43 g —
Leucine (EAA, BCAA) 4.15 g —
Lysine (EAA) 3.34 g —
Methionine (EAA) 1.50 g —
Cystine (conditionally essential) 1.07 g —
Phenylalanine (EAA) 2.53 g —
Tyrosine (conditionally essential) 1.98 g —
Valine (EAA, BCAA) 2.99 g —
Arginine (conditionally essential) 3.07 g —
Histidine (EAA) 1.20 g —
Alanine 2.71 g —
Aspartic acid 5.02 g —
Glutamic acid 6.39 g —
Glycine (conditionally essential) 1.62 g —
Proline (conditionally essential) 1.83 g —
Serine 3.77 g —
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 25.0 mg
Theobromine 0 mg 290 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Egg, whole, dried nutrition facts Beverage, instant breakfast powder, chocolate, not reconstituted nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +1261% in Egg, whole, dried Riboflavin (Vitamin B2) +888% in Egg, whole, dried Choline, total +754% in Egg, whole, dried Protein +141% in Egg, whole, dried

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