Egg vs Beverage
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Egg 147
Beverage 358
Protein (g)
Egg 12.3
Beverage 35.8
Carbs (g)
Egg 1.01
Beverage 41.0
Fat (g)
Egg 9.95
Beverage 5.10
Fiber (g)
Egg 0
Beverage 2.00
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted — 35.8g vs 12.3g per 100g.
Which has fewer calories?
Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) — 147 vs 358 kcal per 100g.
Which is more nutrient-dense?
Beverage, instant breakfast powder, chocolate, sugar-free, 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 | 147 kcal | 358 kcal | -59% |
| Macronutrients | |||
| Water | 75.8 g | 7.40 g | +924% |
| Protein | 12.3 g | 35.8 g | -66% |
| Total lipid (fat) | 9.95 g | 5.10 g | +95% |
| Carbohydrate, by difference | 1.01 g | 41.0 g | -98% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.38 g | 2.16 g | +56% |
| Fatty acids, total monounsaturated | 3.90 g | 1.19 g | +228% |
| Fatty acids, total trans | 0.054 g | — | |
| Cholesterol | 372 mg | 44.0 mg | +745% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 138 mg | -100% |
| Thiamin (Vitamin B1) | 0.067 mg | 1.50 mg | -96% |
| Riboflavin (Vitamin B2) | 0.523 mg | 0.350 mg | +49% |
| Niacin (Vitamin B3) | 0.103 mg | 25.6 mg | -100% |
| Pantothenic acid (Vitamin B5) | 1.57 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.188 mg | 2.00 mg | -91% |
| Biotin (Vitamin B7) | 87.0 ug | 500 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | 268 mg | 267 mg | +1% |
| Vitamin B-12 — Cobalamin | 1.00 ug | 3.10 ug | -68% |
| Vitamin A, RAE | 171 ug | 2686 ug | -94% |
| Carotene, beta | 0 ug | 5.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.720 mg | 16.9 mg | -96% |
| Vitamin D (D2 + D3) | 2.60 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 62.0 mg | 500 mg | -88% |
| Iron, Fe | 1.74 mg | 2.30 mg | -24% |
| Magnesium, Mg | 9.00 mg | 410 mg | -98% |
| Phosphorus, P | 193 mg | 500 mg | -61% |
| Potassium, K | 135 mg | 1705 mg | -92% |
| Sodium, Na | 128 mg | 717 mg | -82% |
| Zinc, Zn | 1.32 mg | 15.4 mg | -91% |
| Copper, Cu | 0.053 mg | 2.60 mg | -98% |
| Manganese, Mn | 0.032 mg | — | |
| Selenium, Se | 37.2 ug | 21.8 ug | +71% |
| Other Nutrients | |||
| Energy | 616 kj | 1498 kj | -59% |
| Ash | 0.910 g | 10.7 g | -91% |
| Total Sugars | 0.250 g | 39.0 g | -99% |
| Sucrose | 0 g | — | |
| Glucose | 0.250 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 87.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 87.0 ug | 850 ug | -90% |
| Vitamin B-12, added | 0 ug | 2.00 ug | -100% |
| Retinol | 171 ug | 2686 ug | -94% |
| Beta-carotene (Provitamin A) | 9.00 ug | 0 ug | |
| Vitamin A, IU | 570 IU | 8962 IU | -94% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 471 ug | 0 ug | |
| Vitamin E, added | 0 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3 — total) | 105 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.60 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.300 ug | 120 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0.036 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.009 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.009 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.019 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.010 g | -100% |
| SFA 14:0 (Myristic acid) | 0.032 g | 0.085 g | -62% |
| SFA 15:0 (Pentadecanoic acid) | 0.022 g | — | |
| SFA 16:0 (Palmitic acid) | 2.43 g | 1.10 g | +121% |
| SFA 17:0 (Margaric acid) | 0.022 g | — | |
| SFA 18:0 (Stearic acid) | 0.870 g | 0.841 g | +3% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 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) | 0.213 g | 0.031 g | +587% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.65 g | 1.15 g | +218% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.62 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.022 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.89 g | 1.03 g | +84% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.56 g | 0.911 g | +72% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.54 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.054 g | 0.114 g | -53% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.032 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.022 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.022 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.181 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) | 0.022 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.049 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.032 g | — | |
| TFA 18:1 t | 0.032 g | — | |
| TFA 18:2 t,t | 0.022 g | — | |
| Fatty acids, total trans-polyenoic | 0.022 g | — | |
| Tryptophan (EAA) | 0.192 g | — | |
| Threonine (EAA) | 0.555 g | — | |
| Isoleucine (EAA, BCAA) | 0.661 g | — | |
| Leucine (EAA, BCAA) | 1.11 g | — | |
| Lysine (EAA) | 0.929 g | — | |
| Methionine (EAA) | 0.400 g | — | |
| Cystine (conditionally essential) | 0.288 g | — | |
| Phenylalanine (EAA) | 0.675 g | — | |
| Tyrosine (conditionally essential) | 0.535 g | — | |
| Valine (EAA, BCAA) | 0.816 g | — | |
| Arginine (conditionally essential) | 0.812 g | — | |
| Histidine (EAA) | 0.322 g | — | |
| Alanine | 0.720 g | — | |
| Aspartic acid | 1.30 g | — | |
| Glutamic acid | 1.65 g | — | |
| Glycine (conditionally essential) | 0.432 g | — | |
| Proline (conditionally essential) | 0.497 g | — | |
| Serine | 0.983 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 52.0 mg | -100% |
| Theobromine | 0 mg | 608 mg | -100% |
* 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, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) nutrition facts Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted nutrition facts Compare other foods →
Dig deeper — biggest differences
Fiber, total dietary -100% in Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) Vitamin C, total ascorbic acid -100% in Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) Niacin (Vitamin B3) -100% in Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) Folate, total (Vitamin B9) -100% in Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)
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