Milk vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Milk, dry, nonfat, regular, with added vitamin A and vitamin D is higher in more vitamins & minerals
Calories (kcal)
Milk 362
Egg 357
Protein (g)
Milk 36.2
Egg 84.1
Carbs (g)
Milk 52.0
Egg 4.51
Fat (g)
Milk 0.770
Egg 0.320
Fiber (g)
Milk 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 36.2g per 100g.
Which has fewer calories?
Egg, white, dried, stabilized, glucose reduced — 357 vs 362 kcal per 100g.
Which is more nutrient-dense?
Milk, dry, nonfat, regular, with added vitamin A and vitamin D 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 | Milk | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 362 kcal | 357 kcal | +1% |
| Macronutrients | |||
| Water | 3.16 g | 5.48 g | -42% |
| Protein | 36.2 g | 84.1 g | -57% |
| Total lipid (fat) | 0.770 g | 0.320 g | +141% |
| Carbohydrate, by difference | 52.0 g | 4.51 g | +1053% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.499 g | 0.118 g | +323% |
| Fatty acids, total monounsaturated | 0.200 g | 0.125 g | +60% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 20.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.415 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 1.55 mg | 3.71 mg | -58% |
| Niacin (Vitamin B3) | 0.951 mg | 0.773 mg | +23% |
| Pantothenic acid (Vitamin B5) | 3.57 mg | 0.670 mg | +433% |
| Vitamin B-6 — Pyridoxine | 0.361 mg | 0.032 mg | +1028% |
| Biotin (Vitamin B7) | 50.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 169 mg | 10.7 mg | +1481% |
| Vitamin B-12 — Cobalamin | 4.03 ug | 0.200 ug | +1915% |
| Vitamin A, RAE | 653 ug | 0 ug | |
| Carotene, beta | 1.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3) | 11.0 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 1257 mg | 101 mg | +1145% |
| Iron, Fe | 0.320 mg | 0.180 mg | +78% |
| Magnesium, Mg | 110 mg | 82.0 mg | +34% |
| Phosphorus, P | 968 mg | 104 mg | +831% |
| Potassium, K | 1794 mg | 884 mg | +103% |
| Sodium, Na | 535 mg | 1299 mg | -59% |
| Zinc, Zn | 4.08 mg | 0.130 mg | +3038% |
| Copper, Cu | 0.041 mg | 0.128 mg | -68% |
| Manganese, Mn | 0.020 mg | 0 mg | |
| Selenium, Se | 27.3 ug | 192 ug | -86% |
| Other Nutrients | |||
| Energy | 1516 kj | 1495 kj | +1% |
| Ash | 7.93 g | 5.61 g | +41% |
| Total Sugars | 52.0 g | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 50.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 50.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 653 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2179 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 20.0 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 440 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 11.0 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.028 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.006 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.007 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.018 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.014 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.083 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.235 g | 0.082 g | +187% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.085 g | 0.036 g | +136% |
| 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 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.022 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.167 g | 0.125 g | +34% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.125 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.030 g | 0.045 g | -33% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.019 g | 0.045 g | -58% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.045 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | — | 0 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 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 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 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Tryptophan (EAA) | 0.510 g | 1.43 g | -64% |
| Threonine (EAA) | 1.63 g | 3.63 g | -55% |
| Isoleucine (EAA, BCAA) | 2.19 g | 4.41 g | -50% |
| Leucine (EAA, BCAA) | 3.54 g | 7.36 g | -52% |
| Lysine (EAA) | 2.87 g | 5.90 g | -51% |
| Methionine (EAA) | 0.907 g | 2.99 g | -70% |
| Cystine (conditionally essential) | 0.334 g | 2.21 g | -85% |
| Phenylalanine (EAA) | 1.75 g | 5.13 g | -66% |
| Tyrosine (conditionally essential) | 1.75 g | 3.41 g | -49% |
| Valine (EAA, BCAA) | 2.42 g | 5.72 g | -58% |
| Arginine (conditionally essential) | 1.31 g | 4.89 g | -73% |
| Histidine (EAA) | 0.981 g | 2.05 g | -52% |
| Alanine | 1.25 g | 5.13 g | -76% |
| Aspartic acid | 2.74 g | 9.14 g | -70% |
| Glutamic acid | 7.57 g | 11.7 g | -35% |
| Glycine (conditionally essential) | 0.765 g | 3.05 g | -75% |
| Proline (conditionally essential) | 3.50 g | 3.24 g | +8% |
| Serine | 1.97 g | 6.16 g | -68% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | — | 34.0 mcg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Milk, dry, nonfat, regular, with added vitamin A and vitamin D nutrition facts Egg, white, dried, stabilized, glucose reduced nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +3038% in Milk, dry, nonfat, regular, with added vitamin A and vitamin D Vitamin B-12 — Cobalamin +1915% in Milk, dry, nonfat, regular, with added vitamin A and vitamin D Choline, total +1481% in Milk, dry, nonfat, regular, with added vitamin A and vitamin D Calcium, Ca +1145% in Milk, dry, nonfat, regular, with added vitamin A and vitamin D
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.