Egg vs Beverage
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 12.3g per 100g.
Which has fewer calories?
Egg, whole, raw, frozen, pasteurized — 150 vs 353 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 150 kcal | 353 kcal | -58% |
| Macronutrients | |||
| Water | 75.4 g | 7.40 g | +919% |
| Protein | 12.3 g | 19.9 g | -38% |
| Total lipid (fat) | 10.3 g | 1.40 g | +636% |
| Carbohydrate, by difference | 0.910 g | 66.2 g | -99% |
| Fiber, total dietary | — | 0.400 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.560 g | |
| Fatty acids, total monounsaturated | — | 0.314 g | |
| Cholesterol | 420 mg | 12.0 mg | +3400% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 76.9 mg | |
| Thiamin (Vitamin B1) | — | 0.850 mg | |
| Riboflavin (Vitamin B2) | — | 0.200 mg | |
| Niacin (Vitamin B3) | — | 14.2 mg | |
| Vitamin B-6 — Pyridoxine | — | 1.14 mg | |
| Biotin (Vitamin B7) | — | 285 ug | |
| Folate, total (Vitamin B9) | — | 285 ug | |
| Choline, total | — | 148 mg | |
| Vitamin B-12 — Cobalamin | — | 1.71 ug | |
| Vitamin A, RAE | — | 625 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 9.37 mg | |
| Vitamin D (D2 + D3) | 2.30 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 55.0 mg | 285 mg | -81% |
| Iron, Fe | 1.77 mg | 12.8 mg | -86% |
| Magnesium, Mg | 11.2 mg | 228 mg | -95% |
| Phosphorus, P | 189 mg | 427 mg | -56% |
| Potassium, K | 117 mg | 947 mg | -88% |
| Sodium, Na | 121 mg | 385 mg | -69% |
| Zinc, Zn | 1.20 mg | 8.55 mg | -86% |
| Copper, Cu | 0 mg | 1.42 mg | -100% |
| Manganese, Mn | 0 mg | — | |
| Selenium, Se | — | 12.1 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 146 kcal | — | |
| Energy (Atwater Specific Factors) | 150 kcal | — | |
| Energy | 627 kj | 1477 kj | -58% |
| Nitrogen | 1.97 g | — | |
| Ash | 1.16 g | 5.10 g | -77% |
| Total Sugars | — | 65.8 g | |
| Iodine, I | 61.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 485 ug | |
| Vitamin B-12, added | — | 1.00 ug | |
| Retinol | — | 625 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 2083 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 9.37 mg | |
| Vitamin D (D2 + D3 — total) | 91.0 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.30 ug | 0 ug | |
| 25-hydroxycholecalciferol | 0.600 ug | — | |
| Vitamin K1 — Phylloquinone | — | 90.0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.010 g | |
| SFA 6:0 (Caproic acid) | — | 0.002 g | |
| SFA 8:0 (Caprylic acid) | — | 0.003 g | |
| SFA 10:0 (Capric acid) | — | 0.005 g | |
| SFA 12:0 (Lauric acid) | — | 0.003 g | |
| SFA 14:0 (Myristic acid) | — | 0.023 g | |
| SFA 16:0 (Palmitic acid) | — | 0.286 g | |
| SFA 18:0 (Stearic acid) | — | 0.216 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.008 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.302 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.278 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.247 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.031 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 25.0 mg | |
| Theobromine | — | 290 mg | |
| Iodine | |||
| Iodine mcg/100gB | 61.6 mcg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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