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Egg vs. Butter cookie — In-Depth Nutrition Comparison

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The main differences between eggs and butter cookie

  • Eggs are richer in copper, choline, selenium, vitamin B12, vitamin B5, and vitamin B2, yet butter cookie is richer in vitamin B1 and vitamin B3.
  • Daily need coverage for copper for eggs is 200% higher.
  • Eggs contain 45 times more choline than butter cookie. Eggs contain 293.8mg of choline, while butter cookie contains 6.5mg.
  • Butter cookie contains less cholesterol.
  • Eggs have a lower glycemic index than butter cookie.

Food types used in this article are Egg, whole, cooked, hard-boiled and Cookies, butter, commercially prepared, enriched.

Infographic

Egg vs Butter cookie 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
Egg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +13.5%
Contains more CopperCopper +900%
Contains more ZincZinc +176.3%
Contains more PhosphorusPhosphorus +68.6%
Contains less SodiumSodium -56%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +86.6%
Contains more ManganeseManganese +553.8%

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
Egg
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin EVitamin E +77.6%
Contains more Vitamin DVitamin D +450%
Contains more Vitamin B2Vitamin B2 +53.1%
Contains more Vitamin B5Vitamin B5 +186.5%
Contains more Vitamin B6Vitamin B6 +236.1%
Contains more Vitamin B12Vitamin B12 +208.3%
Contains more CholineCholine +4420%
Contains more Vitamin AVitamin A +10.7%
Contains more Vitamin B1Vitamin B1 +460.6%
Contains more Vitamin B3Vitamin B3 +4884.4%
Contains more Vitamin KVitamin K +466.7%
Contains more FolateFolate +72.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +106.2%
Contains more WaterWater +1522.2%
Contains more FatsFats +77.2%
Contains more CarbsCarbs +6051.8%
Contains more OtherOther +49.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Poly. FatPolyunsaturated fat +44%
Contains more Mono. FatMonounsaturated fat +35.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Butter cookie DV% diff.
Copper 2mg 0.2mg 200%
Cholesterol 373mg 117mg 85%
Choline 293.8mg 6.5mg 52%
Selenium 30.8µg 8.4µg 41%
Saturated fat 3.267g 11.051g 35%
Vitamin B12 1.11µg 0.36µg 31%
Vitamin B1 0.066mg 0.37mg 25%
Carbs 1.12g 68.9g 23%
Vitamin B3 0.064mg 3.19mg 20%
Vitamin B5 1.398mg 0.488mg 18%
Calories 155kcal 467kcal 16%
Vitamin B2 0.513mg 0.335mg 14%
Protein 12.58g 6.1g 13%
Iron 1.19mg 2.22mg 13%
Fats 10.61g 18.8g 13%
Phosphorus 172mg 102mg 10%
Vitamin D 2.2µg 0.4µg 9%
Vitamin D 87IU 16IU 9%
Folate 44µg 76µg 8%
Sodium 124mg 282mg 7%
Vitamin B6 0.121mg 0.036mg 7%
Zinc 1.05mg 0.38mg 6%
Manganese 0.026mg 0.17mg 6%
Monounsaturated fat 4.077g 5.522g 4%
Polyunsaturated fat 1.414g 0.982g 3%
Fiber 0g 0.8g 3%
Vitamin E 1.03mg 0.58mg 3%
Calcium 50mg 29mg 2%
Vitamin A 149µg 165µg 2%
Vitamin K 0.3µg 1.7µg 1%
Net carbs 1.12g 68.1g N/A
Magnesium 10mg 12mg 0%
Potassium 126mg 111mg 0%
Sugar 1.12g 20.24g N/A
Tryptophan 0.153mg 0.084mg 0%
Threonine 0.604mg 0.215mg 0%
Isoleucine 0.686mg 0.277mg 0%
Leucine 1.075mg 0.471mg 0%
Lysine 0.904mg 0.308mg 0%
Methionine 0.392mg 0.131mg 0%
Phenylalanine 0.668mg 0.299mg 0%
Valine 0.767mg 0.315mg 0%
Histidine 0.298mg 0.136mg 0%
Omega-3 - EPA 0.005g 0.011g N/A
Omega-3 - DHA 0.038g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Butter cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
53%
Egg
35%
Butter cookie
Minerals Daily Need Coverage Score
103%
Egg
34%
Butter cookie

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 19.12g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 158mg)
Which food is lower in Saturated fat?
Egg
Egg is lower in Saturated fat (difference - 7.784g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 55)
Which food is lower in Cholesterol?
Butter cookie
Butter cookie is lower in Cholesterol (difference - 256mg)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.