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 322
Beverage 358
Protein (g)
Egg 15.9
Beverage 35.8
Carbs (g)
Egg 3.59
Beverage 41.0
Fat (g)
Egg 26.5
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 15.9g per 100g.
Which has fewer calories?
Egg, yolk, raw, fresh — 322 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 | 322 kcal | 358 kcal | -10% |
| Macronutrients | |||
| Water | 52.3 g | 7.40 g | +607% |
| Protein | 15.9 g | 35.8 g | -56% |
| Total lipid (fat) | 26.5 g | 5.10 g | +420% |
| Carbohydrate, by difference | 3.59 g | 41.0 g | -91% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.55 g | 2.16 g | +342% |
| Fatty acids, total monounsaturated | 11.7 g | 1.19 g | +887% |
| Cholesterol | 1085 mg | 44.0 mg | +2366% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 138 mg | -100% |
| Thiamin (Vitamin B1) | 0.176 mg | 1.50 mg | -88% |
| Riboflavin (Vitamin B2) | 0.528 mg | 0.350 mg | +51% |
| Niacin (Vitamin B3) | 0.024 mg | 25.6 mg | -100% |
| Pantothenic acid (Vitamin B5) | 2.99 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.350 mg | 2.00 mg | -83% |
| Biotin (Vitamin B7) | 146 ug | 500 ug | -71% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | 820 mg | 267 mg | +207% |
| Vitamin B-12 — Cobalamin | 1.95 ug | 3.10 ug | -37% |
| Vitamin A, RAE | 381 ug | 2686 ug | -86% |
| Carotene, beta | 88.0 ug | 5.00 ug | +1660% |
| Carotene, alpha | 38.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.58 mg | 16.9 mg | -85% |
| Vitamin D (D2 + D3) | 5.40 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 129 mg | 500 mg | -74% |
| Iron, Fe | 2.73 mg | 2.30 mg | +19% |
| Magnesium, Mg | 5.00 mg | 410 mg | -99% |
| Phosphorus, P | 390 mg | 500 mg | -22% |
| Potassium, K | 109 mg | 1705 mg | -94% |
| Sodium, Na | 48.0 mg | 717 mg | -93% |
| Zinc, Zn | 2.30 mg | 15.4 mg | -85% |
| Copper, Cu | 0.077 mg | 2.60 mg | -97% |
| Manganese, Mn | 0.055 mg | — | |
| Selenium, Se | 56.0 ug | 21.8 ug | +157% |
| Other Nutrients | |||
| Energy | 1346 kj | 1498 kj | -10% |
| Ash | 1.71 g | 10.7 g | -84% |
| Total Sugars | 0.560 g | 39.0 g | -99% |
| Sucrose | 0.070 g | — | |
| Glucose | 0.180 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0.070 g | — | |
| Maltose | 0.070 g | — | |
| Galactose | 0.070 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 146 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 146 ug | 850 ug | -83% |
| Betaine | 0.900 mg | — | |
| Vitamin B-12, added | 0 ug | 2.00 ug | -100% |
| Retinol | 371 ug | 2686 ug | -86% |
| Beta-carotene (Provitamin A) | 33.0 ug | 0 ug | |
| Vitamin A, IU | 1442 IU | 8962 IU | -84% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1094 ug | 0 ug | |
| Vitamin E, added | 0 mg | 16.9 mg | -100% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.33 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.060 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 218 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 5.40 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.700 ug | 120 ug | -99% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.100 ug | — | |
| 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) | 0.009 g | 0.009 g | = |
| SFA 10:0 (Capric acid) | 0.009 g | 0.019 g | -53% |
| SFA 12:0 (Lauric acid) | 0.009 g | 0.010 g | -10% |
| SFA 14:0 (Myristic acid) | 0.104 g | 0.085 g | +22% |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 6.86 g | 1.10 g | +524% |
| SFA 17:0 (Margaric acid) | 0.051 g | — | |
| SFA 18:0 (Stearic acid) | 2.42 g | 0.841 g | +187% |
| SFA 20:0 (Arachidic acid) | 0.032 g | — | |
| SFA 22:0 (Behenic acid) | 0.038 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.009 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.024 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.918 g | 0.031 g | +2861% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.7 g | 1.15 g | +833% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.086 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.009 g | 0 g | |
| Fatty acids, total polyunsaturated | 4.20 g | 1.03 g | +309% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.54 g | 0.911 g | +288% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.103 g | 0.114 g | -10% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.438 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.011 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.114 g | 0 g | |
| Tryptophan (EAA) | 0.177 g | — | |
| Threonine (EAA) | 0.687 g | — | |
| Isoleucine (EAA, BCAA) | 0.866 g | — | |
| Leucine (EAA, BCAA) | 1.40 g | — | |
| Lysine (EAA) | 1.22 g | — | |
| Methionine (EAA) | 0.378 g | — | |
| Cystine (conditionally essential) | 0.264 g | — | |
| Phenylalanine (EAA) | 0.681 g | — | |
| Tyrosine (conditionally essential) | 0.678 g | — | |
| Valine (EAA, BCAA) | 0.949 g | — | |
| Arginine (conditionally essential) | 1.10 g | — | |
| Histidine (EAA) | 0.416 g | — | |
| Alanine | 0.836 g | — | |
| Aspartic acid | 1.55 g | — | |
| Glutamic acid | 1.97 g | — | |
| Glycine (conditionally essential) | 0.488 g | — | |
| Proline (conditionally essential) | 0.646 g | — | |
| Serine | 1.33 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.
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