Eggs vs Cookies
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cookies, oatmeal, soft, with raisins is higher in more vitamins & minerals
Calories (kcal)
Eggs 148
Cookies 430
Protein (g)
Eggs 12.4
Cookies 5.79
Carbs (g)
Eggs 0.960
Cookies 69.6
Fat (g)
Eggs 9.96
Cookies 14.3
Fiber (g)
Eggs 0
Cookies 3.30
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg whole — 12.4g vs 5.79g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg whole — 148 vs 430 kcal per 100g.
Which is more nutrient-dense?
Cookies, oatmeal, soft, with raisins 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 | Cookies | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 148 kcal | 430 kcal | -66% |
| Macronutrients | |||
| Water | 75.8 g | 8.85 g | +756% |
| Protein | 12.4 g | 5.79 g | +114% |
| Total lipid (fat) | 9.96 g | 14.3 g | -30% |
| Carbohydrate, by difference | 0.960 g | 69.6 g | -99% |
| Fiber, total dietary | 0 g | 3.30 g | -100% |
| Sugars, Total | 0.200 g | 34.8 g | -99% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.20 g | 4.78 g | -33% |
| Fatty acids, total monounsaturated | 3.63 g | 4.00 g | -9% |
| Fatty acids, total trans | — | 0.040 g | |
| Cholesterol | 411 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.077 mg | 0.295 mg | -74% |
| Riboflavin (Vitamin B2) | 0.419 mg | 0.218 mg | +92% |
| Niacin (Vitamin B3) | 0 mg | 2.11 mg | -100% |
| Pantothenic acid (Vitamin B5) | — | 0.400 mg | |
| Vitamin B-6 — Pyridoxine | 0.063 mg | 0.070 mg | -10% |
| Biotin (Vitamin B7) | 71.0 ug | 34.0 ug | +109% |
| Choline, total | 335 mg | — | |
| Vitamin B-12 — Cobalamin | 1.02 ug | — | |
| Vitamin A, RAE | 180 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 2.69 mg | |
| Vitamin D (D2 + D3) | 2.46 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 48.0 mg | 29.0 mg | +66% |
| Iron, Fe | 1.67 mg | 2.28 mg | -27% |
| Magnesium, Mg | 11.4 mg | 32.4 mg | -65% |
| Phosphorus, P | 184 mg | 111 mg | +66% |
| Potassium, K | 132 mg | 245 mg | -46% |
| Sodium, Na | 129 mg | 314 mg | -59% |
| Zinc, Zn | 1.24 mg | 0.620 mg | +100% |
| Copper, Cu | 0 mg | 0.141 mg | -100% |
| Manganese, Mn | 0 mg | 0.755 mg | -100% |
| Selenium, Se | 31.1 ug | 6.00 ug | +418% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 143 kcal | 430 kcal | -67% |
| Energy (Atwater Specific Factors) | 147 kcal | — | |
| Energy | 617 kj | 1800 kj | -66% |
| Nitrogen | 1.99 g | 0.930 g | +114% |
| Total fat (NLEA) | 8.65 g | 13.7 g | -37% |
| Ash | 0.850 g | 1.44 g | -41% |
| Carbohydrate, by summation | 0.200 g | 67.9 g | -100% |
| Sucrose | 0 g | 15.1 g | -100% |
| Glucose | 0.200 g | 7.58 g | -97% |
| Fructose | 0 g | 11.1 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 1.01 g | -100% |
| Galactose | — | 0 g | |
| Starch | 0 g | 29.8 g | -100% |
| Iodine, I | 49.1 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 | 0.300 mg | — | |
| Retinol | 179 ug | — | |
| cis-beta-Carotene | 0 ug | — | |
| trans-beta-Carotene | 0 ug | — | |
| Beta-carotene (Provitamin A) | 13.0 ug | — | |
| Cryptoxanthin, alpha | 13.0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| cis-Lutein/Zeaxanthin | 57.0 ug | — | |
| Alpha-carotene (Provitamin A) | 230 ug | — | |
| Zeaxanthin | 229 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.220 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 5.27 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 2.40 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.800 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0.380 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.510 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 98.4 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.46 ug | — | |
| 25-hydroxycholecalciferol | 0.560 ug | — | |
| Vitamin K1 — Phylloquinone | — | 17.1 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.011 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.014 g | |
| SFA 10:0 (Capric acid) | — | 0.011 g | |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.074 g | |
| SFA 14:0 (Myristic acid) | 0.032 g | 0.064 g | -50% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.005 g | |
| SFA 16:0 (Palmitic acid) | 2.32 g | 2.23 g | +4% |
| SFA 17:0 (Margaric acid) | — | 0.014 g | |
| SFA 18:0 (Stearic acid) | 0.813 g | 2.25 g | -64% |
| SFA 20:0 (Arachidic acid) | — | 0.048 g | |
| SFA 22:0 (Behenic acid) | — | 0.038 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.016 g | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.238 g | 0.019 g | +1153% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.005 g | |
| MUFA 17:1 c | — | 0.005 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.35 g | 3.90 g | -14% |
| MUFA 20:1 c | — | 0.068 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.004 g | |
| MUFA 22:1 n-9 | — | 0.004 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.003 g | |
| Fatty acids, total polyunsaturated | 1.82 g | 4.89 g | -63% |
| PUFA 18:2 c | 1.46 g | 4.22 g | -65% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.46 g | 4.21 g | -65% |
| PUFA 18:2 CLAs | — | 0.006 g | |
| PUFA 18:3 c | 0.011 g | 0.657 g | -98% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.632 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.011 g | 0.025 g | -56% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 c | — | 0.004 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.004 g | |
| PUFA 20:3 c | 0.020 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.020 g | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.007 g | |
| PUFA 20:4c | — | 0.007 g | |
| PUFA 20:5c | — | 0.004 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.004 g | |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 c | — | 0.001 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0.001 g | |
| Fatty acids, total trans-monoenoic | — | 0.020 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.020 g | |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | — | 0.020 g | |
| TFA 18:2 t not further defined | — | 0.020 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 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 | — | |
| 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 Foundation Foods. Diff column shows percentage difference relative to Food B.
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