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Egg vs. Milk — In-Depth Nutrition Comparison

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Differences between eggs and milk

  • Milk contains less copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, iron, and phosphorus than eggs.
  • Eggs' daily need coverage for copper is 221% higher.
  • Milk contains 75 times less cholesterol than eggs. Eggs contain 373mg of cholesterol, while milk contains 5mg.
  • Eggs have a lower glycemic index. The glycemic index of eggs is 0, while the glycemic index of milk is 31.

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
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%
Milk
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more IronIron +3866.7%
Contains more CopperCopper +19900%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +81.1%
Contains more ManganeseManganese +766.7%
Contains more SeleniumSelenium +833.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +19%
Contains less SodiumSodium -64.5%
~equal in Magnesium ~11mg

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
10
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%
Milk
Milk
1
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin DVitamin D +83.3%
Contains more Vitamin AVitamin A +156.9%
Contains more Vitamin EVitamin E +10200%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +177.3%
Contains more Vitamin B5Vitamin B5 +287.3%
Contains more Vitamin B6Vitamin B6 +227%
Contains more Vitamin B12Vitamin B12 +136.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +780%
Contains more Vitamin B3Vitamin B3 +45.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Milk DV% diff.
Copper 2mg 0.01mg 221%
Cholesterol 373mg 5mg 123%
Selenium 30.8µg 3.3µg 50%
Choline 293.8mg 17.7mg 50%
Vitamin B12 1.11µg 0.47µg 27%
Vitamin B2 0.513mg 0.185mg 25%
Vitamin B5 1.398mg 0.361mg 21%
Protein 12.58g 3.37g 18%
Fats 10.61g 0.97g 15%
Iron 1.19mg 0.03mg 15%
Saturated fat 3.267g 0.633g 12%
Phosphorus 172mg 95mg 11%
Vitamin A 149µg 58µg 10%
Folate 44µg 5µg 10%
Monounsaturated fat 4.077g 0.277g 10%
Polyunsaturated fat 1.414g 0.035g 9%
Calcium 50mg 125mg 8%
Vitamin E 1.03mg 0.01mg 7%
Calories 155kcal 42kcal 6%
Zinc 1.05mg 0.42mg 6%
Vitamin B6 0.121mg 0.037mg 6%
Vitamin D* 87 IU 48 IU 5%
Vitamin D 2.2µg 1.2µg 5%
Vitamin B1 0.066mg 0.02mg 4%
Sodium 124mg 44mg 3%
Carbs 1.12g 4.99g 1%
Potassium 126mg 150mg 1%
Manganese 0.026mg 0.003mg 1%
Protein per 100 calories 8.1g 8g N/A
Calories per 10 g protein 123kcal 125kcal N/A
Weight per 100 calories 65g 238g N/A
Unsaturated / Saturated Fat ratio 1.7 0.49 N/A
Net carbs 1.12g 4.99g N/A
Magnesium 10mg 11mg 0%
Sugar 1.12g 5.2g N/A
Vitamin B3 0.064mg 0.093mg 0%
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.153mg 0.043mg 0%
Threonine 0.604mg 0.143mg 0%
Isoleucine 0.686mg 0.174mg 0%
Leucine 1.075mg 0.319mg 0%
Lysine 0.904mg 0.282mg 0%
Methionine 0.392mg 0.088mg 0%
Phenylalanine 0.668mg 0.174mg 0%
Valine 0.767mg 0.22mg 0%
Histidine 0.298mg 0.101mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +273.3%
Contains more FatsFats +993.8%
Contains more OtherOther +42.7%
Contains more CarbsCarbs +345.5%
Contains more WaterWater +20.5%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1371.8%
Contains more Poly. FatPolyunsaturated fat +3940%
Contains less Sat. FatSaturated fat -80.6%

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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. 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.