Eggs vs Snacks
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Eggs, Grade A, Large, egg yolk is higher in more vitamins & minerals
Calories (kcal)
Eggs 334
Snacks 560
Protein (g)
Eggs 16.2
Snacks 6.72
Carbs (g)
Eggs 1.02
Snacks 53.5
Fat (g)
Eggs 28.8
Snacks 35.4
Fiber (g)
Eggs —
Snacks 4.20
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg yolk — 16.2g vs 6.72g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg yolk — 334 vs 560 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 | Snacks | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 334 kcal | 560 kcal | -40% |
| Macronutrients | |||
| Water | 52.1 g | 1.35 g | +3759% |
| Protein | 16.2 g | 6.72 g | +141% |
| Total lipid (fat) | 28.8 g | 35.4 g | -19% |
| Carbohydrate, by difference | 1.02 g | 53.5 g | -98% |
| Fiber, total dietary | — | 4.20 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 5.49 g | |
| Fatty acids, total monounsaturated | — | 14.9 g | |
| Fatty acids, total trans | — | 0.215 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 27.3 mg | |
| Thiamin (Vitamin B1) | — | 0.158 mg | |
| Riboflavin (Vitamin B2) | 0.467 mg | 0.173 mg | +170% |
| Niacin (Vitamin B3) | — | 5.48 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.815 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.651 mg | |
| Biotin (Vitamin B7) | — | 58.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 12.1 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 5.64 mg | 7.72 mg | -27% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | — | 24.0 mg | |
| Iron, Fe | — | 1.43 mg | |
| Magnesium, Mg | — | 62.0 mg | |
| Phosphorus, P | — | 148 mg | |
| Potassium, K | — | 1304 mg | |
| Sodium, Na | — | 187 mg | |
| Zinc, Zn | — | 1.51 mg | |
| Copper, Cu | — | 0.299 mg | |
| Manganese, Mn | — | 0.478 mg | |
| Selenium, Se | 55.8 ug | 7.80 ug | +615% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 328 kcal | — | |
| Energy (Atwater Specific Factors) | 334 kcal | — | |
| Energy | 1400 kj | 2341 kj | -40% |
| Nitrogen | 2.59 g | — | |
| Ash | 1.89 g | 3.00 g | -37% |
| Total Sugars | — | 0.340 g | |
| Sucrose | — | 0.340 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 46.0 g | |
| Fluoride, F | — | 61.3 ug | |
| Biotin | 45.9 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 58.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 58.0 ug | |
| Betaine | 0.900 mg | 0.200 mg | +350% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| cis-beta-Carotene | 0 ug | — | |
| trans-beta-Carotene | 0 ug | — | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 2.00 ug | 0 ug | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 2.00 ug | — | |
| Lycopene | — | 0 ug | |
| cis-Lutein/Zeaxanthin | 121 ug | — | |
| Alpha-carotene (Provitamin A) | 612 ug | — | |
| Zeaxanthin | 546 ug | — | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.02 mg | 10.5 mg | -90% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.220 mg | 5.11 mg | -96% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.300 mg | 0.440 mg | -32% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.140 mg | 0.220 mg | -36% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.070 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | 0.190 mg | -95% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 22.1 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.002 g | |
| SFA 10:0 (Capric acid) | — | 0.019 g | |
| SFA 12:0 (Lauric acid) | — | 0.007 g | |
| SFA 14:0 (Myristic acid) | — | 0.130 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0.008 g | |
| SFA 16:0 (Palmitic acid) | — | 4.29 g | |
| SFA 17:0 (Margaric acid) | — | 0.024 g | |
| SFA 18:0 (Stearic acid) | — | 0.727 g | |
| SFA 20:0 (Arachidic acid) | — | 0.157 g | |
| SFA 22:0 (Behenic acid) | — | 0.073 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.052 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.117 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.117 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.022 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 14.6 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 14.5 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.239 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.004 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.004 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 12.4 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 12.0 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 11.8 g | |
| PUFA 18:2 CLAs | — | 0.014 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.414 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.392 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.021 g | |
| PUFA 18:3i | — | 0.001 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.006 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.002 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.002 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.009 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 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 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0.028 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.028 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.186 g | |
| Fatty acids, total trans-polyenoic | — | 0.187 g | |
| Phytosterols | — | 181 mg | |
| Tryptophan (EAA) | 0.174 g | — | |
| Threonine (EAA) | 0.789 g | — | |
| Isoleucine (EAA, BCAA) | 0.766 g | — | |
| Leucine (EAA, BCAA) | 1.35 g | — | |
| Lysine (EAA) | 1.20 g | — | |
| Methionine (EAA) | 0.398 g | — | |
| Phenylalanine (EAA) | 0.673 g | — | |
| Tyrosine (conditionally essential) | 0.684 g | — | |
| Valine (EAA, BCAA) | 0.846 g | — | |
| Arginine (conditionally essential) | 1.12 g | — | |
| Histidine (EAA) | 0.369 g | — | |
| Alanine | 0.769 g | — | |
| Aspartic acid | 1.50 g | — | |
| Glutamic acid | 1.99 g | — | |
| Glycine (conditionally essential) | 0.470 g | — | |
| Proline (conditionally essential) | 0.748 g | — | |
| Serine | 1.29 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.425 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0.020 mg | — | |
| Genistein | 0.010 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | — | |
| Choline from phosphatidylcholine | 630 mg | — | |
| Choline from phosphocholine | 1.00 mg | — | |
| Choline from sphingomyelin | 45.0 mg | — | |
| Free Choline | 1.30 mg | — | |
| Total Choline | 680 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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