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Egg vs. Eggnog — In-Depth Nutrition Comparison

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What are the main differences between Egg and Eggnog?

  • Egg has more Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, Iron, Folate, and Vitamin A RAE than Eggnog.
  • Egg's daily need coverage for Copper is 221% higher.
  • Eggnog has 44 times less Folate than Egg. Egg has 44µg of Folate, while Eggnog has 1µg.
  • Eggnog is lower in Cholesterol.

We used Egg, whole, cooked, hard-boiled and Eggnog types in this comparison.

Infographic

Egg vs Eggnog infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
6
:
4
Eggnog
Contains more Iron +495%
Contains more Phosphorus +57.8%
Contains more Zinc +128.3%
Contains more Copper +15284.6%
Contains more Manganese +420%
Contains more Selenium +633.3%
Contains more Calcium +160%
Contains more Magnesium +90%
Contains more Potassium +31%
Contains less Sodium -56.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Contains more Iron +495%
Contains more Phosphorus +57.8%
Contains more Zinc +128.3%
Contains more Copper +15284.6%
Contains more Manganese +420%
Contains more Selenium +633.3%
Contains more Calcium +160%
Contains more Magnesium +90%
Contains more Potassium +31%
Contains less Sodium -56.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
9
:
2
Eggnog
Contains more Vitamin A +152.4%
Contains more Vitamin E +390.5%
Contains more Vitamin D +83.3%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +170%
Contains more Vitamin B5 +235.3%
Contains more Vitamin B6 +142%
Contains more Folate +4300%
Contains more Vitamin B12 +146.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +64.1%
Equal in Vitamin K - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
Contains more Vitamin A +152.4%
Contains more Vitamin E +390.5%
Contains more Vitamin D +83.3%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +170%
Contains more Vitamin B5 +235.3%
Contains more Vitamin B6 +142%
Contains more Folate +4300%
Contains more Vitamin B12 +146.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +64.1%
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
3
:
2
Eggnog
Contains more Protein +176.5%
Contains more Fats +153.2%
Contains more Other +59.7%
Contains more Carbs +618.8%
Contains more Water +10.6%
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more Protein +176.5%
Contains more Fats +153.2%
Contains more Other +59.7%
Contains more Carbs +618.8%
Contains more Water +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
2
:
1
Eggnog
Contains more Monounsaturated Fat +213.1%
Contains more Polyunsaturated fat +614.1%
Contains less Saturated Fat -20.7%
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
Contains more Monounsaturated Fat +213.1%
Contains more Polyunsaturated fat +614.1%
Contains less Saturated Fat -20.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Eggnog
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg Eggnog Opinion
Net carbs 1.12g 8.05g Eggnog
Protein 12.58g 4.55g Egg
Fats 10.61g 4.19g Egg
Carbs 1.12g 8.05g Eggnog
Calories 155kcal 88kcal Egg
Fructose 0.04g Eggnog
Sugar 1.12g 8.05g Egg
Calcium 50mg 130mg Eggnog
Iron 1.19mg 0.2mg Egg
Magnesium 10mg 19mg Eggnog
Phosphorus 172mg 109mg Egg
Potassium 126mg 165mg Eggnog
Sodium 124mg 54mg Eggnog
Zinc 1.05mg 0.46mg Egg
Copper 2mg 0.013mg Egg
Manganese 0.026mg 0.005mg Egg
Selenium 30.8µg 4.2µg Egg
Vitamin A 520IU 206IU Egg
Vitamin A RAE 149µg 59µg Egg
Vitamin E 1.03mg 0.21mg Egg
Vitamin D 87IU 49IU Egg
Vitamin D 2.2µg 1.2µg Egg
Vitamin C 0mg 1.5mg Eggnog
Vitamin B1 0.066mg 0.034mg Egg
Vitamin B2 0.513mg 0.19mg Egg
Vitamin B3 0.064mg 0.105mg Eggnog
Vitamin B5 1.398mg 0.417mg Egg
Vitamin B6 0.121mg 0.05mg Egg
Folate 44µg 1µg Egg
Vitamin B12 1.11µg 0.45µg Egg
Vitamin K 0.3µg 0.3µg
Tryptophan 0.153mg 0.085mg Egg
Threonine 0.604mg 0.201mg Egg
Isoleucine 0.686mg 0.237mg Egg
Leucine 1.075mg 0.383mg Egg
Lysine 0.904mg 0.257mg Egg
Methionine 0.392mg 0.12mg Egg
Phenylalanine 0.668mg 0.225mg Egg
Valine 0.767mg 0.289mg Egg
Histidine 0.298mg 0.108mg Egg
Cholesterol 373mg 59mg Eggnog
Saturated Fat 3.267g 2.591g Eggnog
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 1.302g Egg
Polyunsaturated fat 1.414g 0.198g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Eggnog
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
17%
Eggnog
Minerals Daily Need Coverage Score
103%
Egg
17%
Eggnog

Comparison summary

Which food contains less Sodium?
Eggnog
Eggnog contains less Sodium (difference - 70mg)
Which food is lower in Cholesterol?
Eggnog
Eggnog is lower in Cholesterol (difference - 314mg)
Which food is lower in Saturated Fat?
Eggnog
Eggnog is lower in Saturated Fat (difference - 0.676g)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 6.93g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 55)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.