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 275
Beverage 358
Protein (g)
Egg 14.1
Beverage 35.8
Carbs (g)
Egg 1.77
Beverage 41.0
Fat (g)
Egg 22.9
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 14.1g per 100g.
Which has fewer calories?
Egg, yolk, raw, frozen, salted, pasteurized — 275 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 | 275 kcal | 358 kcal | -23% |
| Macronutrients | |||
| Water | 50.9 g | 7.40 g | +587% |
| Protein | 14.1 g | 35.8 g | -61% |
| Total lipid (fat) | 22.9 g | 5.10 g | +350% |
| Carbohydrate, by difference | 1.77 g | 41.0 g | -96% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.16 g | 2.16 g | +231% |
| Fatty acids, total monounsaturated | 9.07 g | 1.19 g | +663% |
| Fatty acids, total trans | 0.116 g | — | |
| Cholesterol | 912 mg | 44.0 mg | +1973% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 138 mg | -100% |
| Thiamin (Vitamin B1) | 0.140 mg | 1.50 mg | -91% |
| Riboflavin (Vitamin B2) | 0.427 mg | 0.350 mg | +22% |
| Niacin (Vitamin B3) | 0.027 mg | 25.6 mg | -100% |
| Pantothenic acid (Vitamin B5) | 3.17 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.402 mg | 2.00 mg | -80% |
| Biotin (Vitamin B7) | 112 ug | 500 ug | -78% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | 705 mg | 267 mg | +164% |
| Vitamin B-12 — Cobalamin | 1.61 ug | 3.10 ug | -48% |
| Vitamin A, RAE | 313 ug | 2686 ug | -88% |
| Carotene, beta | 0 ug | 5.00 ug | -100% |
| Carotene, alpha | 38.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.28 mg | 16.9 mg | -86% |
| Vitamin D (D2 + D3) | 3.10 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 113 mg | 500 mg | -77% |
| Iron, Fe | 3.40 mg | 2.30 mg | +48% |
| Magnesium, Mg | 7.00 mg | 410 mg | -98% |
| Phosphorus, P | 414 mg | 500 mg | -17% |
| Potassium, K | 111 mg | 1705 mg | -93% |
| Sodium, Na | 3487 mg | 717 mg | +386% |
| Zinc, Zn | 2.87 mg | 15.4 mg | -81% |
| Copper, Cu | 0.121 mg | 2.60 mg | -95% |
| Manganese, Mn | 0.065 mg | — | |
| Selenium, Se | 56.9 ug | 21.8 ug | +161% |
| Other Nutrients | |||
| Energy | 1149 kj | 1498 kj | -23% |
| Ash | 10.4 g | 10.7 g | -3% |
| Total Sugars | 0.070 g | 39.0 g | -100% |
| Sucrose | 0 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 112 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 112 ug | 850 ug | -87% |
| Vitamin B-12, added | 0 ug | 2.00 ug | -100% |
| Retinol | 313 ug | 2686 ug | -88% |
| Beta-carotene (Provitamin A) | 33.0 ug | 0 ug | |
| Vitamin A, IU | 1043 IU | 8962 IU | -88% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 712 ug | 0 ug | |
| Vitamin E, added | 0 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3 — total) | 126 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 3.10 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.700 ug | 120 ug | -99% |
| 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) | 0.073 g | 0.085 g | -14% |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 5.18 g | 1.10 g | +371% |
| SFA 17:0 (Margaric acid) | 0.048 g | — | |
| SFA 18:0 (Stearic acid) | 1.84 g | 0.841 g | +119% |
| 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) | 0.016 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.543 g | 0.031 g | +1652% |
| MUFA 17:1 (Heptadecenoic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.44 g | 1.15 g | +636% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.064 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 3.73 g | 1.03 g | +263% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.07 g | 0.911 g | +237% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.102 g | 0.114 g | -11% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.083 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.019 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.045 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.397 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) | 0.010 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.112 g | 0 g | |
| Tryptophan (EAA) | 0.190 g | — | |
| Threonine (EAA) | 0.620 g | — | |
| Isoleucine (EAA, BCAA) | 0.697 g | — | |
| Leucine (EAA, BCAA) | 1.19 g | — | |
| Lysine (EAA) | 1.03 g | — | |
| Methionine (EAA) | 0.320 g | — | |
| Cystine (conditionally essential) | 0.240 g | — | |
| Phenylalanine (EAA) | 0.610 g | — | |
| Tyrosine (conditionally essential) | 0.597 g | — | |
| Valine (EAA, BCAA) | 0.793 g | — | |
| Arginine (conditionally essential) | 0.947 g | — | |
| Histidine (EAA) | 0.353 g | — | |
| Alanine | 0.710 g | — | |
| Aspartic acid | 1.33 g | — | |
| Glutamic acid | 1.70 g | — | |
| Glycine (conditionally essential) | 0.420 g | — | |
| Proline (conditionally essential) | 0.550 g | — | |
| Serine | 1.13 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, yolk, raw, frozen, salted, pasteurized nutrition facts Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted nutrition facts Compare other foods →
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