Eggs vs Beverage
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Eggs 148
Beverage 353
Protein (g)
Eggs 12.4
Beverage 19.9
Carbs (g)
Eggs 0.960
Beverage 66.2
Fat (g)
Eggs 9.96
Beverage 1.40
Fiber (g)
Eggs 0
Beverage 0.400
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, not reconstituted — 19.9g vs 12.4g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg whole — 148 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 | Eggs | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 148 kcal | 353 kcal | -58% |
| Macronutrients | |||
| Water | 75.8 g | 7.40 g | +924% |
| Protein | 12.4 g | 19.9 g | -38% |
| Total lipid (fat) | 9.96 g | 1.40 g | +611% |
| Carbohydrate, by difference | 0.960 g | 66.2 g | -99% |
| Fiber, total dietary | 0 g | 0.400 g | -100% |
| Sugars, Total | 0.200 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.20 g | 0.560 g | +471% |
| Fatty acids, total monounsaturated | 3.63 g | 0.314 g | +1056% |
| Cholesterol | 411 mg | 12.0 mg | +3325% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 76.9 mg | |
| Thiamin (Vitamin B1) | 0.077 mg | 0.850 mg | -91% |
| Riboflavin (Vitamin B2) | 0.419 mg | 0.200 mg | +109% |
| Niacin (Vitamin B3) | 0 mg | 14.2 mg | -100% |
| Vitamin B-6 — Pyridoxine | 0.063 mg | 1.14 mg | -94% |
| Biotin (Vitamin B7) | 71.0 ug | 285 ug | -75% |
| Folate, total (Vitamin B9) | — | 285 ug | |
| Choline, total | 335 mg | 148 mg | +126% |
| Vitamin B-12 — Cobalamin | 1.02 ug | 1.71 ug | -40% |
| Vitamin A, RAE | 180 ug | 625 ug | -71% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | — | 9.37 mg | |
| Vitamin D (D2 + D3) | 2.46 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 48.0 mg | 285 mg | -83% |
| Iron, Fe | 1.67 mg | 12.8 mg | -87% |
| Magnesium, Mg | 11.4 mg | 228 mg | -95% |
| Phosphorus, P | 184 mg | 427 mg | -57% |
| Potassium, K | 132 mg | 947 mg | -86% |
| Sodium, Na | 129 mg | 385 mg | -66% |
| Zinc, Zn | 1.24 mg | 8.55 mg | -85% |
| Copper, Cu | 0 mg | 1.42 mg | -100% |
| Manganese, Mn | 0 mg | — | |
| Selenium, Se | 31.1 ug | 12.1 ug | +157% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 143 kcal | — | |
| Energy (Atwater Specific Factors) | 147 kcal | — | |
| Energy | 617 kj | 1477 kj | -58% |
| Nitrogen | 1.99 g | — | |
| Total fat (NLEA) | 8.65 g | — | |
| Ash | 0.850 g | 5.10 g | -83% |
| Carbohydrate, by summation | 0.200 g | — | |
| Total Sugars | — | 65.8 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0 g | — | |
| Iodine, I | 49.1 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 485 ug | |
| Choline, free | 0.600 mg | — | |
| Choline, from phosphocholine | 309 mg | — | |
| Choline, from phosphotidyl choline | 0.200 mg | — | |
| Choline, from glycerophosphocholine | 0.200 mg | — | |
| Choline, from sphingomyelin | 25.1 mg | — | |
| Betaine | 0.600 mg | — | |
| Vitamin B-12, added | — | 1.00 ug | |
| Retinol | 179 ug | 625 ug | -71% |
| cis-beta-Carotene | 0 ug | — | |
| trans-beta-Carotene | 0 ug | — | |
| Beta-carotene (Provitamin A) | 13.0 ug | 0 ug | |
| Cryptoxanthin, alpha | 13.0 ug | — | |
| Vitamin A, IU | — | 2083 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| Lycopene | — | 0 ug | |
| cis-Lutein/Zeaxanthin | 57.0 ug | — | |
| Alpha-carotene (Provitamin A) | 230 ug | — | |
| Zeaxanthin | 229 ug | — | |
| Vitamin E, added | — | 9.37 mg | |
| Vitamin D (D2 + D3 — total) | 98.4 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.46 ug | 0 ug | |
| 25-hydroxycholecalciferol | 0.560 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) | 0.032 g | 0.023 g | +39% |
| SFA 16:0 (Palmitic acid) | 2.32 g | 0.286 g | +711% |
| SFA 18:0 (Stearic acid) | 0.813 g | 0.216 g | +276% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.008 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.238 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.302 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.35 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 | 1.82 g | 0.278 g | +555% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.247 g | |
| PUFA 18:2 c | 1.46 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.46 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.031 g | |
| PUFA 18:3 c | 0.011 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.011 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:3 c | 0.020 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.020 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 | |
| Tryptophan (EAA) | 0.166 g | — | |
| Threonine (EAA) | 0.594 g | — | |
| Isoleucine (EAA, BCAA) | 0.616 g | — | |
| Leucine (EAA, BCAA) | 1.05 g | — | |
| Lysine (EAA) | 0.832 g | — | |
| Methionine (EAA) | 0.418 g | — | |
| Phenylalanine (EAA) | 0.660 g | — | |
| Tyrosine (conditionally essential) | 0.512 g | — | |
| Valine (EAA, BCAA) | 0.734 g | — | |
| Arginine (conditionally essential) | 0.787 g | — | |
| Histidine (EAA) | 0.283 g | — | |
| Alanine | 0.667 g | — | |
| Aspartic acid | 1.27 g | — | |
| Glutamic acid | 1.63 g | — | |
| Glycine (conditionally essential) | 0.408 g | — | |
| Proline (conditionally essential) | 0.560 g | — | |
| Serine | 0.919 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.385 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 25.0 mg | |
| Theobromine | — | 290 mg | |
| Daidzein | 0.020 mg | — | |
| Genistein | 0.020 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | — | |
| Choline from phosphatidylcholine | 240 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 11.0 mg | — | |
| Free Choline | 0.600 mg | — | |
| Total Choline | 250 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 49.2 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 1.10 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.050 mg | — | |
* 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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