Milk vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Milk, dry, nonfat, regular, without added vitamin A and vitamin D is higher in more vitamins & minerals
Calories (kcal)
Milk 362
Egg 376
Protein (g)
Milk 36.2
Egg 82.4
Carbs (g)
Milk 52.0
Egg 4.47
Fat (g)
Milk 0.770
Egg 0.040
Fiber (g)
Milk 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, powder, stabilized, glucose reduced — 82.4g vs 36.2g per 100g.
Which has fewer calories?
Milk, dry, nonfat, regular, without added vitamin A and vitamin D — 362 vs 376 kcal per 100g.
Which is more nutrient-dense?
Milk, dry, nonfat, regular, without 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 | 376 kcal | -4% |
| Macronutrients | |||
| Water | 3.16 g | 8.54 g | -63% |
| Protein | 36.2 g | 82.4 g | -56% |
| Total lipid (fat) | 0.770 g | 0.040 g | +1825% |
| Carbohydrate, by difference | 52.0 g | 4.47 g | +1063% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.499 g | 0 g | |
| Fatty acids, total monounsaturated | 0.201 g | 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 | 0.037 mg | +1022% |
| Riboflavin (Vitamin B2) | 1.55 mg | 2.32 mg | -33% |
| Niacin (Vitamin B3) | 0.951 mg | 0.723 mg | +32% |
| Pantothenic acid (Vitamin B5) | 3.57 mg | 1.96 mg | +82% |
| Vitamin B-6 — Pyridoxine | 0.361 mg | 0.024 mg | +1404% |
| Biotin (Vitamin B7) | 50.0 ug | 96.0 ug | -48% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 169 mg | 8.40 mg | +1914% |
| Vitamin B-12 — Cobalamin | 4.03 ug | 0.530 ug | +660% |
| Vitamin A, RAE | 6.00 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) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 1257 mg | 89.0 mg | +1312% |
| Iron, Fe | 0.320 mg | 0.240 mg | +33% |
| Magnesium, Mg | 110 mg | 72.0 mg | +53% |
| Phosphorus, P | 968 mg | 89.0 mg | +988% |
| Potassium, K | 1794 mg | 1116 mg | +61% |
| Sodium, Na | 535 mg | 1238 mg | -57% |
| Zinc, Zn | 4.08 mg | 0.160 mg | +2450% |
| Copper, Cu | 0.041 mg | 0.170 mg | -76% |
| Manganese, Mn | 0.020 mg | 0.050 mg | -60% |
| Selenium, Se | 27.3 ug | 125 ug | -78% |
| Other Nutrients | |||
| Energy | 1516 kj | 1573 kj | -4% |
| Ash | 7.93 g | 4.55 g | +74% |
| Total Sugars | 52.0 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 50.0 ug | 96.0 ug | -48% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 50.0 ug | 96.0 ug | -48% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 6.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 22.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 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 16:0 (Palmitic acid) | 0.235 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.085 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.022 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.167 g | 0 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 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.019 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 | = |
| Tryptophan (EAA) | 0.510 g | 1.27 g | -60% |
| Threonine (EAA) | 1.63 g | 3.66 g | -55% |
| Isoleucine (EAA, BCAA) | 2.19 g | 5.02 g | -56% |
| Leucine (EAA, BCAA) | 3.54 g | 7.17 g | -51% |
| Lysine (EAA) | 2.87 g | 5.08 g | -43% |
| Methionine (EAA) | 0.907 g | 3.20 g | -72% |
| Cystine (conditionally essential) | 0.334 g | 2.04 g | -84% |
| Phenylalanine (EAA) | 1.75 g | 5.18 g | -66% |
| Tyrosine (conditionally essential) | 1.75 g | 3.31 g | -47% |
| Valine (EAA, BCAA) | 2.42 g | 6.17 g | -61% |
| Arginine (conditionally essential) | 1.31 g | 4.81 g | -73% |
| Histidine (EAA) | 0.981 g | 1.87 g | -48% |
| Alanine | 1.25 g | 5.31 g | -77% |
| Aspartic acid | 2.74 g | 7.29 g | -62% |
| Glutamic acid | 7.57 g | 11.5 g | -34% |
| Glycine (conditionally essential) | 0.765 g | 3.09 g | -75% |
| Proline (conditionally essential) | 3.50 g | 3.10 g | +13% |
| Serine | 1.97 g | 6.08 g | -68% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* 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, without added vitamin A and vitamin D nutrition facts Egg, white, dried, powder, stabilized, glucose reduced nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +2450% in Milk, dry, nonfat, regular, without added vitamin A and vitamin D Choline, total +1914% in Milk, dry, nonfat, regular, without added vitamin A and vitamin D Vitamin B-6 — Pyridoxine +1404% in Milk, dry, nonfat, regular, without added vitamin A and vitamin D Calcium, Ca +1312% in Milk, dry, nonfat, regular, without added vitamin A and vitamin D
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