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Egg vs Milk - In-Depth Nutrition Comparison

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Differences between Egg and Milk

  • Milk contains less Copper, Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, Iron, and Phosphorus than Egg.
  • Egg's daily need coverage for Copper is 221% higher.
  • Milk contains 75 times less Cholesterol than Egg. Egg contains 373mg of Cholesterol, while Milk contains 5mg.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Egg vs Milk infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
4
:
4
Milk
Contains more Iron +3866.7%
Contains more Phosphorus +81.1%
Contains more Zinc +150%
Contains more Copper +19900%
Contains more Calcium +150%
Contains more Potassium +19%
Contains less Sodium -64.5%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 38% 2% 8% 41% 14% 6% 12% 4%
Contains more Iron +3866.7%
Contains more Phosphorus +81.1%
Contains more Zinc +150%
Contains more Copper +19900%
Contains more Calcium +150%
Contains more Potassium +19%
Contains less Sodium -64.5%
Equal in Magnesium - 11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
10
:
1
Milk
Contains more Vitamin A +165.3%
Contains more Vitamin E +10200%
Contains more Vitamin D +83.3%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +177.3%
Contains more Vitamin B5 +287.3%
Contains more Vitamin B6 +227%
Contains more Folate +780%
Contains more Vitamin B12 +136.2%
Contains more Vitamin K +200%
Contains more Vitamin B3 +45.3%
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 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin A +165.3%
Contains more Vitamin E +10200%
Contains more Vitamin D +83.3%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +177.3%
Contains more Vitamin B5 +287.3%
Contains more Vitamin B6 +227%
Contains more Folate +780%
Contains more Vitamin B12 +136.2%
Contains more Vitamin K +200%
Contains more Vitamin B3 +45.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Milk
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg Milk Opinion
Net carbs 1.12g 4.99g Milk
Protein 12.58g 3.37g Egg
Fats 10.61g 0.97g Egg
Carbs 1.12g 4.99g Milk
Calories 155kcal 42kcal Egg
Starch g g
Fructose g 0g Milk
Sugar 1.12g 5.2g Egg
Fiber 0g 0g
Calcium 50mg 125mg Milk
Iron 1.19mg 0.03mg Egg
Magnesium 10mg 11mg Milk
Phosphorus 172mg 95mg Egg
Potassium 126mg 150mg Milk
Sodium 124mg 44mg Milk
Zinc 1.05mg 0.42mg Egg
Copper 2mg 0.01mg Egg
Vitamin A 520IU 196IU Egg
Vitamin E 1.03mg 0.01mg Egg
Vitamin D 87IU 48IU Egg
Vitamin D 2.2µg 1.2µg Egg
Vitamin C 0mg 0mg
Vitamin B1 0.066mg 0.02mg Egg
Vitamin B2 0.513mg 0.185mg Egg
Vitamin B3 0.064mg 0.093mg Milk
Vitamin B5 1.398mg 0.361mg Egg
Vitamin B6 0.121mg 0.037mg Egg
Folate 44µg 5µg Egg
Vitamin B12 1.11µg 0.47µg Egg
Vitamin K 0.3µg 0.1µg Egg
Tryptophan 0.153mg 0.043mg Egg
Threonine 0.604mg 0.143mg Egg
Isoleucine 0.686mg 0.174mg Egg
Leucine 1.075mg 0.319mg Egg
Lysine 0.904mg 0.282mg Egg
Methionine 0.392mg 0.088mg Egg
Phenylalanine 0.668mg 0.174mg Egg
Valine 0.767mg 0.22mg Egg
Histidine 0.298mg 0.101mg Egg
Cholesterol 373mg 5mg Milk
Trans Fat g g
Saturated Fat 3.267g 0.633g Milk
Monounsaturated Fat 4.077g 0.277g Egg
Polyunsaturated fat 1.414g 0.035g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Egg
16
Milk
Mineral Summary Score
108
Egg
15
Milk

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Egg
20%
Milk
Carbohydrates
1%
Egg
5%
Milk
Fats
49%
Egg
4%
Milk

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 80mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 368mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 2.634g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.4)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 4.08g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.