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, sugar-free, not reconstituted — 35.8g vs 12.3g per 100g.
Which has fewer calories?
Egg, whole, raw, frozen, pasteurized — 150 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 | 150 kcal | 358 kcal | -58% |
| Macronutrients | |||
| Water | 75.4 g | 7.40 g | +919% |
| Protein | 12.3 g | 35.8 g | -66% |
| Total lipid (fat) | 10.3 g | 5.10 g | +102% |
| Carbohydrate, by difference | 0.910 g | 41.0 g | -98% |
| Fiber, total dietary | — | 2.00 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 2.16 g | |
| Fatty acids, total monounsaturated | — | 1.19 g | |
| Cholesterol | 420 mg | 44.0 mg | +855% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 138 mg | |
| Thiamin (Vitamin B1) | — | 1.50 mg | |
| Riboflavin (Vitamin B2) | — | 0.350 mg | |
| Niacin (Vitamin B3) | — | 25.6 mg | |
| Vitamin B-6 — Pyridoxine | — | 2.00 mg | |
| Biotin (Vitamin B7) | — | 500 ug | |
| Folate, total (Vitamin B9) | — | 500 ug | |
| Choline, total | — | 267 mg | |
| Vitamin B-12 — Cobalamin | — | 3.10 ug | |
| Vitamin A, RAE | — | 2686 ug | |
| Carotene, beta | — | 5.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 16.9 mg | |
| Vitamin D (D2 + D3) | 2.30 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 55.0 mg | 500 mg | -89% |
| Iron, Fe | 1.77 mg | 2.30 mg | -23% |
| Magnesium, Mg | 11.2 mg | 410 mg | -97% |
| Phosphorus, P | 189 mg | 500 mg | -62% |
| Potassium, K | 117 mg | 1705 mg | -93% |
| Sodium, Na | 121 mg | 717 mg | -83% |
| Zinc, Zn | 1.20 mg | 15.4 mg | -92% |
| Copper, Cu | 0 mg | 2.60 mg | -100% |
| Manganese, Mn | 0 mg | — | |
| Selenium, Se | — | 21.8 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 146 kcal | — | |
| Energy (Atwater Specific Factors) | 150 kcal | — | |
| Energy | 627 kj | 1498 kj | -58% |
| Nitrogen | 1.97 g | — | |
| Ash | 1.16 g | 10.7 g | -89% |
| Total Sugars | — | 39.0 g | |
| Iodine, I | 61.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 850 ug | |
| Vitamin B-12, added | — | 2.00 ug | |
| Retinol | — | 2686 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 8962 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 16.9 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 | — | 120 ug | |
| SFA 4:0 (Butyric acid) | — | 0.036 g | |
| SFA 6:0 (Caproic acid) | — | 0.009 g | |
| SFA 8:0 (Caprylic acid) | — | 0.009 g | |
| SFA 10:0 (Capric acid) | — | 0.019 g | |
| SFA 12:0 (Lauric acid) | — | 0.010 g | |
| SFA 14:0 (Myristic acid) | — | 0.085 g | |
| SFA 16:0 (Palmitic acid) | — | 1.10 g | |
| SFA 18:0 (Stearic acid) | — | 0.841 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.031 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 1.15 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 | — | 1.03 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.911 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.114 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 | — | 52.0 mg | |
| Theobromine | — | 608 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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