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 147
Egg 669
Protein (g)
Egg 12.3
Egg 33.6
Carbs (g)
Egg 1.01
Egg 0.660
Fat (g)
Egg 9.95
Egg 59.1
Fiber (g)
Egg 0
Egg 0
Quick answers
Which has more protein?
Egg, yolk, dried — 33.6g vs 12.3g per 100g.
Which has fewer calories?
Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) — 147 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 | 147 kcal | 669 kcal | -78% |
| Macronutrients | |||
| Water | 75.8 g | 3.08 g | +2361% |
| Protein | 12.3 g | 33.6 g | -63% |
| Total lipid (fat) | 9.95 g | 59.1 g | -83% |
| Carbohydrate, by difference | 1.01 g | 0.660 g | +53% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.38 g | 20.3 g | -83% |
| Fatty acids, total monounsaturated | 3.90 g | 23.4 g | -83% |
| Fatty acids, total trans | 0.054 g | 0.346 g | -84% |
| Cholesterol | 372 mg | 2307 mg | -84% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.067 mg | 0.387 mg | -83% |
| Riboflavin (Vitamin B2) | 0.523 mg | 1.26 mg | -58% |
| Niacin (Vitamin B3) | 0.103 mg | 0.083 mg | +24% |
| Pantothenic acid (Vitamin B5) | 1.57 mg | 9.06 mg | -83% |
| Vitamin B-6 — Pyridoxine | 0.188 mg | 0.742 mg | -75% |
| Biotin (Vitamin B7) | 87.0 ug | 209 ug | -58% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 268 mg | 2403 mg | -89% |
| Vitamin B-12 — Cobalamin | 1.00 ug | 5.11 ug | -80% |
| Vitamin A, RAE | 171 ug | 483 ug | -65% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 79.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.720 mg | 4.81 mg | -85% |
| Vitamin D (D2 + D3) | 2.60 ug | 10.4 ug | -75% |
| Minerals | |||
| Calcium, Ca | 62.0 mg | 289 mg | -79% |
| Iron, Fe | 1.74 mg | 9.56 mg | -82% |
| Magnesium, Mg | 9.00 mg | 26.0 mg | -65% |
| Phosphorus, P | 193 mg | 1040 mg | -81% |
| Potassium, K | 135 mg | 264 mg | -49% |
| Sodium, Na | 128 mg | 149 mg | -14% |
| Zinc, Zn | 1.32 mg | 7.73 mg | -83% |
| Copper, Cu | 0.053 mg | 0 mg | |
| Manganese, Mn | 0.032 mg | 0.185 mg | -83% |
| Selenium, Se | 37.2 ug | 139 ug | -73% |
| Other Nutrients | |||
| Energy | 616 kj | 2800 kj | -78% |
| Ash | 0.910 g | 3.51 g | -74% |
| Total Sugars | 0.250 g | 0.230 g | +9% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0.250 g | 0.230 g | +9% |
| 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) | 87.0 ug | 209 ug | -58% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 87.0 ug | 209 ug | -58% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 171 ug | 477 ug | -64% |
| Beta-carotene (Provitamin A) | 9.00 ug | 70.0 ug | -87% |
| Vitamin A, IU | 570 IU | 1715 IU | -67% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 471 ug | 1133 ug | -58% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 105 IU | 417 IU | -75% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | 0 ug | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.60 ug | 10.4 ug | -75% |
| Vitamin K1 — Phylloquinone | 0.300 ug | 1.50 ug | -80% |
| 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) | 0.032 g | 0.198 g | -84% |
| SFA 15:0 (Pentadecanoic acid) | 0.022 g | 0.036 g | -39% |
| SFA 16:0 (Palmitic acid) | 2.43 g | 14.8 g | -84% |
| SFA 17:0 (Margaric acid) | 0.022 g | 0.122 g | -82% |
| SFA 18:0 (Stearic acid) | 0.870 g | 5.18 g | -83% |
| SFA 20:0 (Arachidic acid) | 0 g | 0 g | = |
| SFA 22:0 (Behenic acid) | 0 g | 0.028 g | -100% |
| 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) | 0.213 g | 1.35 g | -84% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.65 g | 21.9 g | -83% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.62 g | 21.6 g | -83% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.022 g | 0.143 g | -85% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.89 g | 10.3 g | -82% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.56 g | 8.67 g | -82% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.54 g | 8.60 g | -82% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.054 g | 0.281 g | -81% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.032 g | 0.181 g | -82% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.022 g | 0.072 g | -69% |
| PUFA 18:3i | 0 g | 0.028 g | -100% |
| 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 | 0.106 g | -79% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.181 g | 0.978 g | -81% |
| 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 | 0.029 g | -24% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.049 g | 0.253 g | -81% |
| Fatty acids, total trans-monoenoic | 0.032 g | 0.242 g | -87% |
| TFA 18:1 t | 0.032 g | 0.242 g | -87% |
| TFA 18:2 t,t | 0.022 g | 0.076 g | -71% |
| Fatty acids, total trans-polyenoic | 0.022 g | 0.105 g | -79% |
| Tryptophan (EAA) | 0.192 g | 0.390 g | -51% |
| Threonine (EAA) | 0.555 g | 1.54 g | -64% |
| Isoleucine (EAA, BCAA) | 0.661 g | 1.70 g | -61% |
| Leucine (EAA, BCAA) | 1.11 g | 2.91 g | -62% |
| Lysine (EAA) | 0.929 g | 2.47 g | -62% |
| Methionine (EAA) | 0.400 g | 0.858 g | -53% |
| Cystine (conditionally essential) | 0.288 g | 0.588 g | -51% |
| Phenylalanine (EAA) | 0.675 g | 1.47 g | -54% |
| Tyrosine (conditionally essential) | 0.535 g | 1.42 g | -62% |
| Valine (EAA, BCAA) | 0.816 g | 1.93 g | -58% |
| Arginine (conditionally essential) | 0.812 g | 2.34 g | -65% |
| Histidine (EAA) | 0.322 g | 0.861 g | -63% |
| Alanine | 0.720 g | 1.75 g | -59% |
| Aspartic acid | 1.30 g | 3.31 g | -61% |
| Glutamic acid | 1.65 g | 4.26 g | -61% |
| Glycine (conditionally essential) | 0.432 g | 1.04 g | -59% |
| Proline (conditionally essential) | 0.497 g | 1.33 g | -63% |
| Serine | 0.983 g | 2.81 g | -65% |
| 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.
Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) nutrition facts Egg, yolk, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Carotene, alpha -100% in Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) Choline, total -89% in Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) Vitamin E (alpha-tocopherol) -85% in Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) Thiamin (Vitamin B1) -83% in Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)
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