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 592
Egg 669
Protein (g)
Egg 48.0
Egg 33.6
Carbs (g)
Egg 1.13
Egg 0.660
Fat (g)
Egg 43.9
Egg 59.1
Fiber (g)
Egg 0
Egg 0
Quick answers
Which has more protein?
Egg, whole, dried — 48.0g vs 33.6g per 100g.
Which has fewer calories?
Egg, whole, dried — 592 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 | 592 kcal | 669 kcal | -12% |
| Macronutrients | |||
| Water | 2.78 g | 3.08 g | -10% |
| Protein | 48.0 g | 33.6 g | +43% |
| Total lipid (fat) | 43.9 g | 59.1 g | -26% |
| Carbohydrate, by difference | 1.13 g | 0.660 g | +71% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.1 g | 20.3 g | -26% |
| Fatty acids, total monounsaturated | 16.7 g | 23.4 g | -28% |
| Fatty acids, total trans | 0.265 g | 0.346 g | -23% |
| Cholesterol | 1630 mg | 2307 mg | -29% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.183 mg | 0.387 mg | -53% |
| Riboflavin (Vitamin B2) | 1.98 mg | 1.26 mg | +57% |
| Niacin (Vitamin B3) | 0.340 mg | 0.083 mg | +310% |
| Pantothenic acid (Vitamin B5) | 5.55 mg | 9.06 mg | -39% |
| Vitamin B-6 — Pyridoxine | 0.499 mg | 0.742 mg | -33% |
| Biotin (Vitamin B7) | 119 ug | 209 ug | -43% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 1267 mg | 2403 mg | -47% |
| Vitamin B-12 — Cobalamin | 2.96 ug | 5.11 ug | -42% |
| Vitamin A, RAE | 301 ug | 483 ug | -38% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 79.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 3.88 mg | 4.81 mg | -19% |
| Vitamin D (D2 + D3) | 8.30 ug | 10.4 ug | -20% |
| Minerals | |||
| Calcium, Ca | 244 mg | 289 mg | -16% |
| Iron, Fe | 7.20 mg | 9.56 mg | -25% |
| Magnesium, Mg | 34.0 mg | 26.0 mg | +31% |
| Phosphorus, P | 629 mg | 1040 mg | -40% |
| Potassium, K | 540 mg | 264 mg | +105% |
| Sodium, Na | 476 mg | 149 mg | +219% |
| Zinc, Zn | 3.15 mg | 7.73 mg | -59% |
| Copper, Cu | 0.203 mg | 0 mg | |
| Manganese, Mn | 0.058 mg | 0.185 mg | -69% |
| Selenium, Se | 165 ug | 139 ug | +18% |
| Other Nutrients | |||
| Energy | 2476 kj | 2800 kj | -12% |
| Ash | 4.13 g | 3.51 g | +18% |
| Total Sugars | 0.560 g | 0.230 g | +143% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0.560 g | 0.230 g | +143% |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 119 ug | 209 ug | -43% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 119 ug | 209 ug | -43% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 300 ug | 477 ug | -37% |
| Beta-carotene (Provitamin A) | 36.0 ug | 70.0 ug | -49% |
| Vitamin A, IU | 1029 IU | 1715 IU | -40% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 835 ug | 1133 ug | -26% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 331 IU | 417 IU | -21% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | 0 ug | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 8.30 ug | 10.4 ug | -20% |
| Vitamin K1 — Phylloquinone | 1.20 ug | 1.50 ug | -20% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.144 g | 0.198 g | -27% |
| SFA 15:0 (Pentadecanoic acid) | 0.025 g | 0.036 g | -31% |
| SFA 16:0 (Palmitic acid) | 10.8 g | 14.8 g | -27% |
| SFA 17:0 (Margaric acid) | 0.092 g | 0.122 g | -25% |
| SFA 18:0 (Stearic acid) | 3.97 g | 5.18 g | -23% |
| SFA 20:0 (Arachidic acid) | 0 g | 0 g | = |
| SFA 22:0 (Behenic acid) | 0.023 g | 0.028 g | -18% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.022 g | 0.034 g | -35% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.877 g | 1.35 g | -35% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 15.7 g | 21.9 g | -28% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 15.5 g | 21.6 g | -28% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.098 g | 0.143 g | -31% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 8.31 g | 10.3 g | -19% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.05 g | 8.67 g | -19% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 6.99 g | 8.60 g | -19% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.247 g | 0.281 g | -12% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.170 g | 0.181 g | -6% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.054 g | 0.072 g | -25% |
| PUFA 18:3i | 0.023 g | 0.028 g | -18% |
| 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 | 0.106 g | -20% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.711 g | 0.978 g | -27% |
| 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 | 0.029 g | -17% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.199 g | 0.253 g | -21% |
| Fatty acids, total trans-monoenoic | 0.182 g | 0.242 g | -25% |
| TFA 18:1 t | 0.182 g | 0.242 g | -25% |
| TFA 18:2 t,t | 0.060 g | 0.076 g | -21% |
| Fatty acids, total trans-polyenoic | 0.083 g | 0.105 g | -21% |
| Tryptophan (EAA) | 0.775 g | 0.390 g | +99% |
| Threonine (EAA) | 2.13 g | 1.54 g | +38% |
| Isoleucine (EAA, BCAA) | 2.43 g | 1.70 g | +43% |
| Leucine (EAA, BCAA) | 4.15 g | 2.91 g | +43% |
| Lysine (EAA) | 3.34 g | 2.47 g | +35% |
| Methionine (EAA) | 1.50 g | 0.858 g | +74% |
| Cystine (conditionally essential) | 1.07 g | 0.588 g | +82% |
| Phenylalanine (EAA) | 2.53 g | 1.47 g | +72% |
| Tyrosine (conditionally essential) | 1.98 g | 1.42 g | +39% |
| Valine (EAA, BCAA) | 2.99 g | 1.93 g | +55% |
| Arginine (conditionally essential) | 3.07 g | 2.34 g | +31% |
| Histidine (EAA) | 1.20 g | 0.861 g | +40% |
| Alanine | 2.71 g | 1.75 g | +55% |
| Aspartic acid | 5.02 g | 3.31 g | +52% |
| Glutamic acid | 6.39 g | 4.26 g | +50% |
| Glycine (conditionally essential) | 1.62 g | 1.04 g | +56% |
| Proline (conditionally essential) | 1.83 g | 1.33 g | +38% |
| Serine | 3.77 g | 2.81 g | +34% |
| 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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