Egg vs Beverage
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Egg 307
Beverage 353
Protein (g)
Egg 13.9
Beverage 19.9
Carbs (g)
Egg 10.9
Beverage 66.2
Fat (g)
Egg 22.8
Beverage 1.40
Fiber (g)
Egg 0
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 13.9g per 100g.
Which has fewer calories?
Egg, yolk, raw, frozen, sugared, pasteurized — 307 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 | 307 kcal | 353 kcal | -13% |
| Macronutrients | |||
| Water | 51.2 g | 7.40 g | +592% |
| Protein | 13.9 g | 19.9 g | -30% |
| Total lipid (fat) | 22.8 g | 1.40 g | +1530% |
| Carbohydrate, by difference | 10.9 g | 66.2 g | -83% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.11 g | 0.560 g | +1170% |
| Fatty acids, total monounsaturated | 8.89 g | 0.314 g | +2730% |
| Fatty acids, total trans | 0.115 g | — | |
| Cholesterol | 917 mg | 12.0 mg | +7542% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 76.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.140 mg | 0.850 mg | -84% |
| Riboflavin (Vitamin B2) | 0.523 mg | 0.200 mg | +161% |
| Niacin (Vitamin B3) | 0.037 mg | 14.2 mg | -100% |
| Pantothenic acid (Vitamin B5) | 3.29 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.398 mg | 1.14 mg | -65% |
| Biotin (Vitamin B7) | 174 ug | 285 ug | -39% |
| Folate, total (Vitamin B9) | 0 ug | 285 ug | -100% |
| Choline, total | 669 mg | 148 mg | +351% |
| Vitamin B-12 — Cobalamin | 1.64 ug | 1.71 ug | -4% |
| Vitamin A, RAE | 316 ug | 625 ug | -49% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 38.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.25 mg | 9.37 mg | -76% |
| Vitamin D (D2 + D3) | 3.10 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 124 mg | 285 mg | -56% |
| Iron, Fe | 3.70 mg | 12.8 mg | -71% |
| Magnesium, Mg | 10.0 mg | 228 mg | -96% |
| Phosphorus, P | 404 mg | 427 mg | -5% |
| Potassium, K | 105 mg | 947 mg | -89% |
| Sodium, Na | 70.0 mg | 385 mg | -82% |
| Zinc, Zn | 3.06 mg | 8.55 mg | -64% |
| Copper, Cu | 0.012 mg | 1.42 mg | -99% |
| Manganese, Mn | 0.080 mg | — | |
| Selenium, Se | 53.5 ug | 12.1 ug | +342% |
| Other Nutrients | |||
| Energy | 1283 kj | 1477 kj | -13% |
| Ash | 1.13 g | 5.10 g | -78% |
| Total Sugars | 10.3 g | 65.8 g | -84% |
| Sucrose | 10.1 g | — | |
| Glucose | 0.100 g | — | |
| Fructose | 0.100 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 174 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 174 ug | 485 ug | -64% |
| Vitamin B-12, added | 0 ug | 1.00 ug | -100% |
| Retinol | 313 ug | 625 ug | -50% |
| Beta-carotene (Provitamin A) | 33.0 ug | 0 ug | |
| Vitamin A, IU | 1103 IU | 2083 IU | -47% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 967 ug | 0 ug | |
| Vitamin E, added | 0 mg | 9.37 mg | -100% |
| Vitamin D (D2 + D3 — total) | 123 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 3.10 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.700 ug | 90.0 ug | -99% |
| SFA 4:0 (Butyric acid) | 0 g | 0.010 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.002 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.005 g | -100% |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.003 g | = |
| SFA 14:0 (Myristic acid) | 0.104 g | 0.023 g | +352% |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 5.13 g | 0.286 g | +1693% |
| SFA 17:0 (Margaric acid) | 0.041 g | — | |
| SFA 18:0 (Stearic acid) | 1.82 g | 0.216 g | +744% |
| 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) | 0.019 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.527 g | 0.008 g | +6487% |
| MUFA 17:1 (Heptadecenoic acid) | 0.022 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.26 g | 0.302 g | +2635% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.058 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 | 3.86 g | 0.278 g | +1287% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.15 g | 0.247 g | +1177% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.112 g | 0.031 g | +261% |
| 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) | 0.029 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.048 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.400 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) | 0.013 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.129 g | 0 g | |
| Tryptophan (EAA) | 0.190 g | — | |
| Threonine (EAA) | 0.627 g | — | |
| Isoleucine (EAA, BCAA) | 0.697 g | — | |
| Leucine (EAA, BCAA) | 1.18 g | — | |
| Lysine (EAA) | 1.03 g | — | |
| Methionine (EAA) | 0.360 g | — | |
| Cystine (conditionally essential) | 0.227 g | — | |
| Phenylalanine (EAA) | 0.607 g | — | |
| Tyrosine (conditionally essential) | 0.507 g | — | |
| Valine (EAA, BCAA) | 0.790 g | — | |
| Arginine (conditionally essential) | 0.917 g | — | |
| Histidine (EAA) | 0.353 g | — | |
| Alanine | 0.703 g | — | |
| Aspartic acid | 1.34 g | — | |
| Glutamic acid | 1.69 g | — | |
| Glycine (conditionally essential) | 0.417 g | — | |
| Proline (conditionally essential) | 0.547 g | — | |
| Serine | 1.14 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 25.0 mg | -100% |
| Theobromine | 0 mg | 290 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, sugared, pasteurized nutrition facts Beverage, instant breakfast powder, chocolate, not reconstituted nutrition facts Compare other foods →
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