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Milk vs Egg - In-Depth Nutrition Comparison

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Differences between Milk and Egg

  • 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.
  • The amount of Saturated Fat in Milk is lower.

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

Infographic

Milk vs Egg 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
Milk
4
:
4
Egg
Contains more Calcium +150%
Contains more Potassium +19%
Contains less Sodium -64.5%
Contains more Iron +3866.7%
Contains more Copper +19900%
Contains more Zinc +150%
Contains more Phosphorus +81.1%
Equal in Magnesium - 10
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2% 38% 14% 8% 4% 12% 41% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Contains more Calcium +150%
Contains more Potassium +19%
Contains less Sodium -64.5%
Contains more Iron +3866.7%
Contains more Copper +19900%
Contains more Zinc +150%
Contains more Phosphorus +81.1%
Equal in Magnesium - 10

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
Milk
1
:
10
Egg
Contains more Vitamin B3 +45.3%
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 Vitamin B12 +136.2%
Contains more Vitamin K +200%
Contains more Folate +780%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 12% 1% 36% 5% 43% 2% 22% 9% 59% 1% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Contains more Vitamin B3 +45.3%
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 Vitamin B12 +136.2%
Contains more Vitamin K +200%
Contains more Folate +780%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16
Milk
45
Egg
Mineral Summary Score
15
Milk
108
Egg

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
20%
Milk
75%
Egg
Carbohydrates
5%
Milk
1%
Egg
Fats
4%
Milk
49%
Egg

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 368mg)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 80mg)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.