Eggs vs Eggs
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Eggs, Grade A, Large, egg yolk is higher in more vitamins & minerals
Calories (kcal)
Eggs 148
Eggs 334
Protein (g)
Eggs 12.4
Eggs 16.2
Carbs (g)
Eggs 0.960
Eggs 1.02
Fat (g)
Eggs 9.96
Eggs 28.8
Fiber (g)
Eggs 0
Eggs —
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg yolk — 16.2g vs 12.4g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg whole — 148 vs 334 kcal per 100g.
Which is more nutrient-dense?
Eggs, Grade A, Large, egg yolk 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 | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 148 kcal | 334 kcal | -56% |
| Macronutrients | |||
| Water | 75.8 g | 52.1 g | +45% |
| Protein | 12.4 g | 16.2 g | -23% |
| Total lipid (fat) | 9.96 g | 28.8 g | -65% |
| Carbohydrate, by difference | 0.960 g | 1.02 g | -6% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | 0.200 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.20 g | — | |
| Fatty acids, total monounsaturated | 3.63 g | — | |
| Cholesterol | 411 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.077 mg | — | |
| Riboflavin (Vitamin B2) | 0.419 mg | 0.467 mg | -10% |
| Niacin (Vitamin B3) | 0 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.063 mg | — | |
| Biotin (Vitamin B7) | 71.0 ug | — | |
| 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) | — | 5.64 mg | |
| Vitamin D (D2 + D3) | 2.46 ug | — | |
| Minerals | |||
| Calcium, Ca | 48.0 mg | — | |
| Iron, Fe | 1.67 mg | — | |
| Magnesium, Mg | 11.4 mg | — | |
| Phosphorus, P | 184 mg | — | |
| Potassium, K | 132 mg | — | |
| Sodium, Na | 129 mg | — | |
| Zinc, Zn | 1.24 mg | — | |
| Copper, Cu | 0 mg | — | |
| Manganese, Mn | 0 mg | — | |
| Selenium, Se | 31.1 ug | 55.8 ug | -44% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 143 kcal | 328 kcal | -56% |
| Energy (Atwater Specific Factors) | 147 kcal | 334 kcal | -56% |
| Energy | 617 kj | 1400 kj | -56% |
| Nitrogen | 1.99 g | 2.59 g | -23% |
| Total fat (NLEA) | 8.65 g | — | |
| Ash | 0.850 g | 1.89 g | -55% |
| Carbohydrate, by summation | 0.200 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 | — | |
| Biotin | — | 45.9 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 | 0.900 mg | -33% |
| Retinol | 179 ug | — | |
| cis-beta-Carotene | 0 ug | 0 ug | = |
| trans-beta-Carotene | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 13.0 ug | — | |
| Cryptoxanthin, alpha | 13.0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 2.00 ug | -100% |
| cis-Lycopene | 0 ug | 0 ug | = |
| trans-Lycopene | 0 ug | 2.00 ug | -100% |
| cis-Lutein/Zeaxanthin | 57.0 ug | 121 ug | -53% |
| Alpha-carotene (Provitamin A) | 230 ug | 612 ug | -62% |
| Zeaxanthin | 229 ug | 546 ug | -58% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 1.02 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.220 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.300 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.140 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.010 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 | — | |
| SFA 14:0 (Myristic acid) | 0.032 g | — | |
| SFA 16:0 (Palmitic acid) | 2.32 g | — | |
| SFA 18:0 (Stearic acid) | 0.813 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.238 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.35 g | — | |
| Fatty acids, total polyunsaturated | 1.82 g | — | |
| PUFA 18:2 c | 1.46 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.46 g | — | |
| PUFA 18:3 c | 0.011 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.011 g | — | |
| PUFA 20:3 c | 0.020 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.020 g | — | |
| Tryptophan (EAA) | 0.166 g | 0.174 g | -5% |
| Threonine (EAA) | 0.594 g | 0.789 g | -25% |
| Isoleucine (EAA, BCAA) | 0.616 g | 0.766 g | -20% |
| Leucine (EAA, BCAA) | 1.05 g | 1.35 g | -22% |
| Lysine (EAA) | 0.832 g | 1.20 g | -31% |
| Methionine (EAA) | 0.418 g | 0.398 g | +5% |
| Phenylalanine (EAA) | 0.660 g | 0.673 g | -2% |
| Tyrosine (conditionally essential) | 0.512 g | 0.684 g | -25% |
| Valine (EAA, BCAA) | 0.734 g | 0.846 g | -13% |
| Arginine (conditionally essential) | 0.787 g | 1.12 g | -30% |
| Histidine (EAA) | 0.283 g | 0.369 g | -23% |
| Alanine | 0.667 g | 0.769 g | -13% |
| Aspartic acid | 1.27 g | 1.50 g | -15% |
| Glutamic acid | 1.63 g | 1.99 g | -18% |
| Glycine (conditionally essential) | 0.408 g | 0.470 g | -13% |
| Proline (conditionally essential) | 0.560 g | 0.748 g | -25% |
| Serine | 0.919 g | 1.29 g | -29% |
| Hydroxyproline | 0 g | 0 g | = |
| Cysteine | 0.385 g | 0.425 g | -9% |
| Daidzein | 0.020 mg | 0.020 mg | = |
| Genistein | 0.020 mg | 0.010 mg | +100% |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | 0.900 mg | -33% |
| Choline from phosphatidylcholine | 240 mg | 630 mg | -62% |
| Choline from phosphocholine | 0.600 mg | 1.00 mg | -40% |
| Choline from sphingomyelin | 11.0 mg | 45.0 mg | -76% |
| Free Choline | 0.600 mg | 1.30 mg | -54% |
| Total Choline | 250 mg | 680 mg | -63% |
| 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.
Eggs, Grade A, Large, egg whole nutrition facts Eggs, Grade A, Large, egg yolk nutrition facts Compare other foods →
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