Milk 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)
Milk 60
Eggs 334
Protein (g)
Milk 3.27
Eggs 16.2
Carbs (g)
Milk 4.63
Eggs 1.02
Fat (g)
Milk 3.20
Eggs 28.8
Fiber (g)
Milk —
Eggs —
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg yolk — 16.2g vs 3.27g per 100g.
Which has fewer calories?
Milk, whole, 3.25% milkfat, with added vitamin D — 60 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 | Milk | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 60 kcal | 334 kcal | -82% |
| Macronutrients | |||
| Water | 88.1 g | 52.1 g | +69% |
| Protein | 3.27 g | 16.2 g | -80% |
| Total lipid (fat) | 3.20 g | 28.8 g | -89% |
| Carbohydrate, by difference | 4.63 g | 1.02 g | +354% |
| Sugars, Total | 4.81 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.86 g | — | |
| Fatty acids, total monounsaturated | 0.688 g | — | |
| Fatty acids, total trans | 0.112 g | — | |
| Cholesterol | 12.0 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.056 mg | — | |
| Riboflavin (Vitamin B2) | 0.138 mg | 0.467 mg | -70% |
| Niacin (Vitamin B3) | 0.105 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.362 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.061 mg | — | |
| Biotin (Vitamin B7) | 0 ug | — | |
| Choline, total | 17.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0.540 ug | — | |
| Vitamin A, RAE | 32.0 ug | — | |
| Carotene, beta | 7.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 5.64 mg | -99% |
| Vitamin D (D2 + D3) | 0.960 ug | — | |
| Minerals | |||
| Calcium, Ca | 123 mg | — | |
| Iron, Fe | 0 mg | — | |
| Magnesium, Mg | 11.9 mg | — | |
| Phosphorus, P | 101 mg | — | |
| Potassium, K | 150 mg | — | |
| Sodium, Na | 38.0 mg | — | |
| Zinc, Zn | 0.420 mg | — | |
| Copper, Cu | 0.001 mg | — | |
| Manganese, Mn | 0 mg | — | |
| Selenium, Se | 1.90 ug | 55.8 ug | -97% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 61 kcal | 328 kcal | -81% |
| Energy (Atwater Specific Factors) | 60 kcal | 334 kcal | -82% |
| Energy | 251 kj | 1400 kj | -82% |
| Nitrogen | 0.510 g | 2.59 g | -80% |
| Total fat (NLEA) | 2.77 g | — | |
| Ash | 0.800 g | 1.89 g | -58% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 4.81 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Iodine, I | 37.9 ug | — | |
| Biotin | — | 45.9 ug | |
| Choline, free | 3.00 mg | — | |
| Choline, from phosphocholine | 1.30 mg | — | |
| Choline, from phosphotidyl choline | 1.80 mg | — | |
| Choline, from glycerophosphocholine | 10.3 mg | — | |
| Choline, from sphingomyelin | 1.40 mg | — | |
| Betaine | 0.600 mg | 0.900 mg | -33% |
| Retinol | 31.0 ug | — | |
| cis-beta-Carotene | 2.00 ug | 0 ug | |
| trans-beta-Carotene | 5.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Cryptoxanthin, alpha | 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 | 0 ug | 121 ug | -100% |
| Alpha-carotene (Provitamin A) | 5.00 ug | 612 ug | -99% |
| Zeaxanthin | 1.00 ug | 546 ug | -100% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 1.02 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0.220 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.300 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.140 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 38.4 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.960 ug | — | |
| 25-hydroxycholecalciferol | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.067 g | — | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.054 g | — | |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.034 g | — | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.084 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.097 g | — | |
| SFA 14:0 (Myristic acid) | 0.303 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.032 g | — | |
| SFA 16:0 (Palmitic acid) | 0.857 g | — | |
| SFA 17:0 (Margaric acid) | 0.018 g | — | |
| SFA 18:0 (Stearic acid) | 0.309 g | — | |
| SFA 20:0 (Arachidic acid) | 0.004 g | — | |
| SFA 21:0 | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 12:1 | 0.001 g | — | |
| MUFA 14:1 c | 0.024 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.039 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.005 g | — | |
| MUFA 17:1 c | 0.005 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.612 g | — | |
| MUFA 20:1 c | 0.004 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 | 0.108 g | — | |
| PUFA 18:2 c | 0.097 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.084 g | — | |
| PUFA 18:2 CLAs | 0.013 g | — | |
| PUFA 18:3 c | 0.013 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.012 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 c | 0.004 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.004 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.004 g | — | |
| PUFA 20:4c | 0.004 g | — | |
| PUFA 20:5c | 0.001 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0.002 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.001 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.095 g | — | |
| TFA 14:1 t | 0.005 g | — | |
| TFA 16:1 t | 0.008 g | — | |
| TFA 18:1 t | 0.082 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.018 g | — | |
| TFA 18:2 t not further defined | 0.018 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | 0.043 g | 0.174 g | -75% |
| Threonine (EAA) | 0.154 g | 0.789 g | -80% |
| Isoleucine (EAA, BCAA) | 0.173 g | 0.766 g | -77% |
| Leucine (EAA, BCAA) | 0.333 g | 1.35 g | -75% |
| Lysine (EAA) | 0.298 g | 1.20 g | -75% |
| Methionine (EAA) | 0.090 g | 0.398 g | -77% |
| Phenylalanine (EAA) | 0.161 g | 0.673 g | -76% |
| Tyrosine (conditionally essential) | 0.162 g | 0.684 g | -76% |
| Valine (EAA, BCAA) | 0.207 g | 0.846 g | -76% |
| Arginine (conditionally essential) | 0.127 g | 1.12 g | -89% |
| Histidine (EAA) | 0.097 g | 0.369 g | -74% |
| Alanine | 0.110 g | 0.769 g | -86% |
| Aspartic acid | 0.279 g | 1.50 g | -81% |
| Glutamic acid | 0.788 g | 1.99 g | -60% |
| Glycine (conditionally essential) | 0.069 g | 0.470 g | -85% |
| Proline (conditionally essential) | 0.333 g | 0.748 g | -55% |
| Serine | 0.188 g | 1.29 g | -85% |
| Hydroxyproline | 0 g | 0 g | = |
| Cysteine | 0.038 g | 0.425 g | -91% |
| Daidzein | 0 mg | 0.020 mg | -100% |
| Genistein | 0 mg | 0.010 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 7.50 mg | 0.900 mg | +733% |
| Choline from phosphatidylcholine | 0.600 mg | 630 mg | -100% |
| Choline from phosphocholine | 1.90 mg | 1.00 mg | +90% |
| Choline from sphingomyelin | 0.700 mg | 45.0 mg | -98% |
| Free Choline | 3.70 mg | 1.30 mg | +185% |
| Total Choline | 14.0 mg | 680 mg | -98% |
| Iodine | |||
| Iodine mcg/100gB | 33.5 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Milk, whole, 3.25% milkfat, with added vitamin D nutrition facts Eggs, Grade A, Large, egg yolk nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) -99% in Milk, whole, 3.25% milkfat, with added vitamin D Selenium, Se -97% in Milk, whole, 3.25% milkfat, with added vitamin D Protein -80% in Milk, whole, 3.25% milkfat, with added vitamin D Riboflavin (Vitamin B2) -70% in Milk, whole, 3.25% milkfat, with added vitamin D
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