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Milk vs. Egg — In-Depth Nutrition Comparison

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Differences between milk and eggs

  • 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.
  • The amount of saturated fat in milk is lower.
  • 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 Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Egg, whole, cooked, hard-boiled.

Infographic

Milk vs Egg 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.
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%
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%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +19%
Contains less SodiumSodium -64.5%
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%
~equal in Magnesium ~10mg

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.
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%
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%
Contains more Vitamin B3Vitamin B3 +45.3%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -80.6%
Contains more Mono. FatMonounsaturated fat +1371.8%
Contains more Poly. FatPolyunsaturated fat +3940%

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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. 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.