Egg vs Milk
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, whole, raw, fresh is higher in more vitamins & minerals
Calories (kcal)
Egg 143
Milk 61
Protein (g)
Egg 12.6
Milk 3.15
Carbs (g)
Egg 0.720
Milk 4.78
Fat (g)
Egg 9.51
Milk 3.27
Fiber (g)
Egg 0
Milk 0
Quick answers
Which has more protein?
Egg, whole, raw, fresh — 12.6g vs 3.15g per 100g.
Which has fewer calories?
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D — 61 vs 143 kcal per 100g.
Which is more nutrient-dense?
Egg, whole, raw, fresh 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 | Milk | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 143 kcal | 61 kcal | +134% |
| Macronutrients | |||
| Water | 76.2 g | 88.1 g | -14% |
| Protein | 12.6 g | 3.15 g | +299% |
| Total lipid (fat) | 9.51 g | 3.27 g | +191% |
| Carbohydrate, by difference | 0.720 g | 4.78 g | -85% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.13 g | 1.87 g | +68% |
| Fatty acids, total monounsaturated | 3.66 g | 0.812 g | +350% |
| Fatty acids, total trans | 0.038 g | — | |
| Cholesterol | 372 mg | 10.0 mg | +3620% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.040 mg | 0.046 mg | -13% |
| Riboflavin (Vitamin B2) | 0.457 mg | 0.169 mg | +170% |
| Niacin (Vitamin B3) | 0.075 mg | 0.089 mg | -16% |
| Pantothenic acid (Vitamin B5) | 1.53 mg | 0.373 mg | +311% |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 0.036 mg | +372% |
| Biotin (Vitamin B7) | 47.0 ug | 5.00 ug | +840% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 294 mg | 14.3 mg | +1955% |
| Vitamin B-12 — Cobalamin | 0.890 ug | 0.450 ug | +98% |
| Vitamin A, RAE | 160 ug | 46.0 ug | +248% |
| Carotene, beta | 0 ug | 7.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.05 mg | 0.070 mg | +1400% |
| Vitamin D (D2 + D3) | 2.00 ug | 0.100 ug | +1900% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.00 ug | |
| Minerals | |||
| Calcium, Ca | 56.0 mg | 113 mg | -50% |
| Iron, Fe | 1.75 mg | 0.030 mg | +5733% |
| Magnesium, Mg | 12.0 mg | 10.0 mg | +20% |
| Phosphorus, P | 198 mg | 84.0 mg | +136% |
| Potassium, K | 138 mg | 132 mg | +5% |
| Sodium, Na | 142 mg | 43.0 mg | +230% |
| Zinc, Zn | 1.29 mg | 0.370 mg | +249% |
| Copper, Cu | 0.072 mg | 0.025 mg | +188% |
| Manganese, Mn | 0.028 mg | 0.004 mg | +600% |
| Selenium, Se | 30.7 ug | 3.70 ug | +730% |
| Other Nutrients | |||
| Energy | 599 kj | 256 kj | +134% |
| Ash | 1.06 g | 0.670 g | +58% |
| Total Sugars | 0.370 g | 5.05 g | -93% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0.370 g | 0 g | |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 5.05 g | -100% |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Fluoride, F | 1.10 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 47.0 ug | 5.00 ug | +840% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 47.0 ug | 5.00 ug | +840% |
| Betaine | 0.300 mg | 0.600 mg | -50% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 160 ug | 45.0 ug | +256% |
| Beta-carotene (Provitamin A) | 9.00 ug | 0 ug | |
| Vitamin A, IU | 540 IU | 162 IU | +233% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 503 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.500 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.060 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.060 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 82.0 IU | 2.00 IU | +4000% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.00 ug | 0.100 ug | +1900% |
| Vitamin K1 — Phylloquinone | 0.300 ug | 0.300 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.100 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.004 g | 0.075 g | -95% |
| SFA 6:0 (Caproic acid) | 0 g | 0.075 g | -100% |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0.075 g | -95% |
| SFA 10:0 (Capric acid) | 0.006 g | 0.075 g | -92% |
| SFA 12:0 (Lauric acid) | 0 g | 0.077 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.033 g | 0.297 g | -89% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 2.23 g | 0.829 g | +169% |
| SFA 17:0 (Margaric acid) | 0.022 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.811 g | 0.365 g | +122% |
| SFA 20:0 (Arachidic acid) | 0.003 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.004 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.007 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.201 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.198 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.41 g | 0.812 g | +320% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.39 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.027 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.91 g | 0.195 g | +880% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.55 g | 0.120 g | +1196% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.53 g | — | |
| PUFA 18:2 CLAs | 0.012 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.048 g | 0.075 g | -36% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.036 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.012 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.018 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.023 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.022 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.188 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.013 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.007 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.058 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.026 g | — | |
| TFA 16:1 t | 0.003 g | — | |
| TFA 18:1 t | 0.023 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.012 g | — | |
| Fatty acids, total trans-polyenoic | 0.012 g | — | |
| Tryptophan (EAA) | 0.167 g | 0.040 g | +317% |
| Threonine (EAA) | 0.556 g | 0.134 g | +315% |
| Isoleucine (EAA, BCAA) | 0.671 g | 0.163 g | +312% |
| Leucine (EAA, BCAA) | 1.09 g | 0.299 g | +263% |
| Lysine (EAA) | 0.912 g | 0.264 g | +245% |
| Methionine (EAA) | 0.380 g | 0.083 g | +358% |
| Cystine (conditionally essential) | 0.272 g | 0.019 g | +1332% |
| Phenylalanine (EAA) | 0.680 g | 0.163 g | +317% |
| Tyrosine (conditionally essential) | 0.499 g | 0.159 g | +214% |
| Valine (EAA, BCAA) | 0.858 g | 0.206 g | +317% |
| Arginine (conditionally essential) | 0.820 g | 0.090 g | +811% |
| Histidine (EAA) | 0.309 g | 0.095 g | +225% |
| Alanine | 0.735 g | 0.107 g | +587% |
| Aspartic acid | 1.33 g | 0.270 g | +392% |
| Glutamic acid | 1.67 g | 0.708 g | +136% |
| Glycine (conditionally essential) | 0.432 g | 0.062 g | +597% |
| Proline (conditionally essential) | 0.512 g | 0.311 g | +65% |
| Serine | 0.971 g | 0.190 g | +411% |
| 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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