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Egg vs. Eggnog — In-Depth Nutrition Comparison

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What are the main differences between eggs and eggnog?

  • Eggs have more copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, iron, folate, and phosphorus than eggnog.
  • Eggs' daily need coverage for copper is 221% higher.
  • Eggnog has 44 times less folate than eggs. Eggs have 44µg of folate, while eggnog has 1µg.
  • Eggnog is lower in cholesterol.
  • Eggnog has a higher glycemic index (55) than eggs (0).

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
Egg
6
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%
Eggnog
Eggnog
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more IronIron +495%
Contains more CopperCopper +15284.6%
Contains more ZincZinc +128.3%
Contains more PhosphorusPhosphorus +57.8%
Contains more ManganeseManganese +420%
Contains more SeleniumSelenium +633.3%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +31%
Contains less SodiumSodium -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
Egg
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Eggnog
Eggnog
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 18% 20% 4.2% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75%
Contains more Vitamin DVitamin D +83.3%
Contains more Vitamin AVitamin A +152.5%
Contains more Vitamin EVitamin E +390.5%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B5Vitamin B5 +235.3%
Contains more Vitamin B6Vitamin B6 +142%
Contains more Vitamin B12Vitamin B12 +146.7%
Contains more FolateFolate +4300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +64.1%
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Egg Eggnog DV% diff.
Copper 2mg 0.013mg 221%
Cholesterol 373mg 59mg 105%
Selenium 30.8µg 4.2µg 48%
Choline 293.8mg 52.2mg 44%
Vitamin B12 1.11µg 0.45µg 28%
Vitamin B2 0.513mg 0.19mg 25%
Vitamin B5 1.398mg 0.417mg 20%
Protein 12.58g 4.55g 16%
Iron 1.19mg 0.2mg 12%
Folate 44µg 1µg 11%
Fats 10.61g 4.19g 10%
Vitamin A 149µg 59µg 10%
Phosphorus 172mg 109mg 9%
Calcium 50mg 130mg 8%
Polyunsaturated fat 1.414g 0.198g 8%
Monounsaturated fat 4.077g 1.302g 7%
Vitamin D* 87 IU 49 IU 5%
Vitamin D 2.2µg 1.2µg 5%
Zinc 1.05mg 0.46mg 5%
Vitamin E 1.03mg 0.21mg 5%
Vitamin B6 0.121mg 0.05mg 5%
Calories 155kcal 88kcal 3%
Sodium 124mg 54mg 3%
Vitamin B1 0.066mg 0.034mg 3%
Saturated fat 3.267g 2.591g 3%
Vitamin C 0mg 1.5mg 2%
Carbs 1.12g 8.05g 2%
Magnesium 10mg 19mg 2%
Potassium 126mg 165mg 1%
Manganese 0.026mg 0.005mg 1%
Protein per 100 calories 8.1g 5.2g N/A
Calories per 10 g protein 123kcal 193kcal N/A
Weight per 100 calories 65g 114g N/A
Unsaturated / Saturated Fat ratio 1.7 0.58 N/A
Net carbs 1.12g 8.05g N/A
Sugar 1.12g 8.05g N/A
Vitamin B3 0.064mg 0.105mg 0%
Vitamin K 0.3µg 0.3µg 0%
Tryptophan 0.153mg 0.085mg 0%
Threonine 0.604mg 0.201mg 0%
Isoleucine 0.686mg 0.237mg 0%
Leucine 1.075mg 0.383mg 0%
Lysine 0.904mg 0.257mg 0%
Methionine 0.392mg 0.12mg 0%
Phenylalanine 0.668mg 0.225mg 0%
Valine 0.767mg 0.289mg 0%
Histidine 0.298mg 0.108mg 0%
Fructose 0.04g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Eggnog
Eggnog
2
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 ProteinProtein +176.5%
Contains more FatsFats +153.2%
Contains more OtherOther +59.7%
Contains more CarbsCarbs +618.8%
Contains more WaterWater +10.6%

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
Eggnog
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains more Mono. FatMonounsaturated fat +213.1%
Contains more Poly. FatPolyunsaturated fat +614.1%
Contains less Sat. FatSaturated fat -20.7%

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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.