Milk vs Eggs
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Eggs, Grade A, Large, egg whole is higher in more vitamins & minerals
Calories (kcal)
Milk 50
Eggs 148
Protein (g)
Milk 3.36
Eggs 12.4
Carbs (g)
Milk 4.90
Eggs 0.960
Fat (g)
Milk 1.90
Eggs 9.96
Fiber (g)
Milk —
Eggs 0
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg whole — 12.4g vs 3.36g per 100g.
Which has fewer calories?
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D — 50 vs 148 kcal per 100g.
Which is more nutrient-dense?
Eggs, Grade A, Large, egg whole 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 | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 50 kcal | 148 kcal | -66% |
| Macronutrients | |||
| Water | 89.1 g | 75.8 g | +18% |
| Protein | 3.36 g | 12.4 g | -73% |
| Total lipid (fat) | 1.90 g | 9.96 g | -81% |
| Carbohydrate, by difference | 4.90 g | 0.960 g | +410% |
| Fiber, total dietary | — | 0 g | |
| Sugars, Total | 4.89 g | 0.200 g | +2345% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.11 g | 3.20 g | -65% |
| Fatty acids, total monounsaturated | 0.400 g | 3.63 g | -89% |
| Fatty acids, total trans | 0.070 g | — | |
| Cholesterol | 8.00 mg | 411 mg | -98% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.059 mg | 0.077 mg | -23% |
| Riboflavin (Vitamin B2) | 0.137 mg | 0.419 mg | -67% |
| Niacin (Vitamin B3) | 0.112 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.390 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.061 mg | 0.063 mg | -3% |
| Biotin (Vitamin B7) | 2.00 ug | 71.0 ug | -97% |
| Choline, total | 18.2 mg | 335 mg | -95% |
| Vitamin B-12 — Cobalamin | 0.550 ug | 1.02 ug | -46% |
| Vitamin A, RAE | 83.0 ug | 180 ug | -54% |
| Carotene, beta | 3.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.030 mg | — | |
| Vitamin D (D2 + D3) | 1.13 ug | 2.46 ug | -54% |
| Minerals | |||
| Calcium, Ca | 126 mg | 48.0 mg | +163% |
| Iron, Fe | 0 mg | 1.67 mg | -100% |
| Magnesium, Mg | 12.0 mg | 11.4 mg | +5% |
| Phosphorus, P | 103 mg | 184 mg | -44% |
| Potassium, K | 159 mg | 132 mg | +20% |
| Sodium, Na | 39.0 mg | 129 mg | -70% |
| Zinc, Zn | 0.430 mg | 1.24 mg | -65% |
| Copper, Cu | 0.001 mg | 0 mg | |
| Manganese, Mn | 0.001 mg | 0 mg | |
| Selenium, Se | 1.80 ug | 31.1 ug | -94% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 50 kcal | 143 kcal | -65% |
| Energy (Atwater Specific Factors) | 50 kcal | 147 kcal | -66% |
| Energy | 209 kj | 617 kj | -66% |
| Nitrogen | 0.530 g | 1.99 g | -73% |
| Total fat (NLEA) | 1.64 g | 8.65 g | -81% |
| Ash | 0.750 g | 0.850 g | -12% |
| Carbohydrate, by summation | — | 0.200 g | |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0.200 g | -100% |
| Fructose | 0 g | 0 g | = |
| Lactose | 4.89 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | — | |
| Starch | — | 0 g | |
| Iodine, I | 39.6 ug | 49.1 ug | -19% |
| Choline, free | 3.10 mg | 0.600 mg | +417% |
| Choline, from phosphocholine | 1.10 mg | 309 mg | -100% |
| Choline, from phosphotidyl choline | 1.90 mg | 0.200 mg | +850% |
| Choline, from glycerophosphocholine | 11.0 mg | 0.200 mg | +5400% |
| Choline, from sphingomyelin | 1.20 mg | 25.1 mg | -95% |
| Betaine | 0.700 mg | 0.600 mg | +17% |
| Retinol | 83.0 ug | 179 ug | -54% |
| cis-beta-Carotene | 1.00 ug | 0 ug | |
| trans-beta-Carotene | 2.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 13.0 ug | -100% |
| Cryptoxanthin, alpha | 0 ug | 13.0 ug | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| cis-Lycopene | 0 ug | 0 ug | = |
| trans-Lycopene | 0 ug | 0 ug | = |
| cis-Lutein/Zeaxanthin | 0 ug | 57.0 ug | -100% |
| Alpha-carotene (Provitamin A) | 0 ug | 230 ug | -100% |
| Zeaxanthin | 0 ug | 229 ug | -100% |
| 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) | 45.2 IU | 98.4 IU | -54% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | 0 ug | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.13 ug | 2.46 ug | -54% |
| 25-hydroxycholecalciferol | 0 ug | 0.560 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.041 g | — | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.032 g | — | |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.021 g | — | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.049 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.058 g | — | |
| SFA 14:0 (Myristic acid) | 0.181 g | 0.032 g | +466% |
| SFA 15:0 (Pentadecanoic acid) | 0.019 g | — | |
| SFA 16:0 (Palmitic acid) | 0.512 g | 2.32 g | -78% |
| SFA 17:0 (Margaric acid) | 0.011 g | — | |
| SFA 18:0 (Stearic acid) | 0.184 g | 0.813 g | -77% |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 21:0 | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.001 g | — | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 12:1 | 0.001 g | — | |
| MUFA 14:1 c | 0.014 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.024 g | 0.238 g | -90% |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | — | |
| MUFA 17:1 c | 0.003 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.358 g | 3.35 g | -89% |
| MUFA 20:1 c | 0.002 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 22:1 n-9 | 0 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.058 g | 1.82 g | -97% |
| PUFA 18:2 c | 0.052 g | 1.46 g | -96% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.045 g | 1.46 g | -97% |
| PUFA 18:2 CLAs | 0.007 g | — | |
| PUFA 18:3 c | 0.007 g | 0.011 g | -36% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.007 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.011 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 c | 0.002 g | 0.020 g | -90% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 g | 0.020 g | -90% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | — | |
| PUFA 20:4c | 0.003 g | — | |
| PUFA 20:5c | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0.001 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.001 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.060 g | — | |
| TFA 14:1 t | 0.003 g | — | |
| TFA 16:1 t | 0.005 g | — | |
| TFA 18:1 t | 0.052 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.009 g | — | |
| TFA 18:2 t not further defined | 0.009 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | 0.042 g | 0.166 g | -75% |
| Threonine (EAA) | 0.162 g | 0.594 g | -73% |
| Isoleucine (EAA, BCAA) | 0.173 g | 0.616 g | -72% |
| Leucine (EAA, BCAA) | 0.335 g | 1.05 g | -68% |
| Lysine (EAA) | 0.293 g | 0.832 g | -65% |
| Methionine (EAA) | 0.089 g | 0.418 g | -79% |
| Phenylalanine (EAA) | 0.163 g | 0.660 g | -75% |
| Tyrosine (conditionally essential) | 0.165 g | 0.512 g | -68% |
| Valine (EAA, BCAA) | 0.213 g | 0.734 g | -71% |
| Arginine (conditionally essential) | 0.125 g | 0.787 g | -84% |
| Histidine (EAA) | 0.099 g | 0.283 g | -65% |
| Alanine | 0.113 g | 0.667 g | -83% |
| Aspartic acid | 0.291 g | 1.27 g | -77% |
| Glutamic acid | 0.801 g | 1.63 g | -51% |
| Glycine (conditionally essential) | 0.068 g | 0.408 g | -83% |
| Proline (conditionally essential) | 0.332 g | 0.560 g | -41% |
| Serine | 0.197 g | 0.919 g | -79% |
| Hydroxyproline | 0 g | 0 g | = |
| Cysteine | 0.035 g | 0.385 g | -91% |
| Daidzein | 0 mg | 0.020 mg | -100% |
| Genistein | 0 mg | 0.020 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 10.0 mg | 0.600 mg | +1567% |
| Choline from phosphatidylcholine | 1.20 mg | 240 mg | -99% |
| Choline from phosphocholine | 1.60 mg | 0.600 mg | +167% |
| Choline from sphingomyelin | 0.900 mg | 11.0 mg | -92% |
| Free Choline | 2.80 mg | 0.600 mg | +367% |
| Total Choline | 16.0 mg | 250 mg | -94% |
| Iodine | |||
| Iodine mcg/100gB | 35.8 mcg | 49.2 mcg | -27% |
| Fluoride | |||
| Mean mcg/100g ** | 3.40 mg | 1.10 mg | +209% |
| Isoflavones | |||
| Total isoflavones | 0 mg | 0.050 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D nutrition facts Eggs, Grade A, Large, egg whole nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +163% in Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D Iron, Fe -100% in Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D Biotin (Vitamin B7) -97% in Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D Choline, total -95% in Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
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