Almond Milk vs. Egg
Nutrition comparison of Almond Milk and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and egg:
- Both egg and almond milk are high in calcium.
- Almond milk has 38 times less saturated fat than egg.
- Almond milk has signficantly more Vitamin E than egg.
- Egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than almond milk.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and almond milk has 90% less calories than egg - egg has 143 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in protein, much heavier in carbs and lighter in fat compared to egg per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Egg | |
|---|---|---|
| Protein | 10% | 36% |
| Carbohydrates | 34% | 2% |
| Fat | 56% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and almond milk are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Almond milk has more dietary fiber than egg - almond milk has 0.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and almond milk contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 30 times more protein than almond milk - egg has 12.6g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has 38 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
trans fat
Both egg and almond milk are low in trans fat - egg has 0.04g of trans fat per 100 grams and almond milk does not contain significant amounts.
cholesterol
Egg is high in cholesterol and almond milk has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than almond milk - egg has 160ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has 100% more Vitamin D than almond milk - egg has 82iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.
Vitamin E
Almond milk has signficantly more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Egg and almond milk contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and egg contain significant amounts of niacin.
| Almond Milk | Egg | |
|---|---|---|
| Thiamin | ~ | 0.04 MG |
| Riboflavin | 0.01 MG | 0.457 MG |
| Niacin | 0.07 MG | 0.075 MG |
| Pantothenic acid | 0.01 MG | 1.533 MG |
| Vitamin B6 | ~ | 0.17 MG |
| Folate | 1 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Both egg and almond milk are high in calcium. Almond milk has 229% more calcium than egg - egg has 56mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Egg has signficantly more iron than almond milk - egg has 1.8mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Egg has 106% more potassium than almond milk - egg has 138mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Egg | |
|---|---|---|
| other omega 6 | ~ | 0.022 G |
| linoleic acid | 0.252 G | 1.555 G |
| Total | 0.252 G | 1.577 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Egg (Egg, whole, raw, fresh) .
Almond Milk g
()
|
Daily Values (%) |
Egg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or almond milk contain more calories in 100 grams?Egg is high in calories and almond milk has 90% less calories than egg - egg has 143 calories in 100g and almond milk has 15 calories.
Is egg or almond milk better for protein?
Egg is a fantastic source of protein and it has 30 times more protein than almond milk - egg has 12.6g of protein per 100 grams and almond milk has 0.4g of protein.
Does egg or almond milk have more carbohydrates?
By weight, both egg and almond milk are low in carbohydrates - egg has 0.72g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in egg comprise of 100% sugar.
Does egg or almond milk contain more calcium?
Both egg and almond milk are high in calcium. Almond milk has 230% more calcium than egg - egg has 56mg of calcium in 100 grams and almond milk has 184mg of calcium.