Egg vs. Lobster
Nutrition comparison of Egg and Cooked Lobster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cooked
lobster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and lobster:
- Both egg and lobster are high in calcium, calories and protein.
- Egg has more thiamin, riboflavin, pantothenic acid and folate, however, lobster contains more niacin and Vitamin B12.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Lobster has 9.3 times less saturated fat than egg.
- Lobster is a great source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and lobster are high in calories. is very similar to egg for calories - egg has 143 calories per 100 grams and lobster has 143 calories.
For macronutrient ratios, egg is much lighter in protein, lighter in carbs and much heavier in fat compared to lobster per calorie. Egg has a macronutrient ratio of 36:2:62 and for lobster, 78:9:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Lobster | |
|---|---|---|
| Protein | 36% | 78% |
| Carbohydrates | 2% | 9% |
| Fat | 62% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and lobster are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and lobster has 3.1g of carbohydrates.
sugar
Egg and lobster contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and lobster does not contain significant amounts.
Protein
protein
Both egg and lobster are high in protein. Lobster has 110% more protein than egg - egg has 12.6g of protein per 100 grams and lobster has 26.4g of protein.
Fat
saturated fat
Lobster has 9.3 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and lobster has 0.3g of saturated fat.
trans fat
Both egg and lobster are low in trans fat - egg has 0.04g of trans fat per 100 grams and lobster does not contain significant amounts.
cholesterol
Egg is high in cholesterol and lobster has 76% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and lobster has 90mg of cholesterol.
Vitamins
Vitamin C
Lobster has more Vitamin C than egg - lobster has 2.1mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 25 times more Vitamin A than lobster - egg has 160ug of Vitamin A per 100 grams and lobster has 6ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than lobster - egg has 82iu of Vitamin D per 100 grams and lobster does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than lobster - egg has 1.1mg of Vitamin E per 100 grams and lobster does not contain significant amounts.
Vitamin K
Egg and lobster contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and lobster does not contain significant amounts.
The B Vitamins
Egg has more thiamin, riboflavin, pantothenic acid and folate, however, lobster contains more niacin and Vitamin B12. Both egg and lobster contain significant amounts of Vitamin B6.
| Egg | Lobster | |
|---|---|---|
| Thiamin | 0.04 MG | 0.009 MG |
| Riboflavin | 0.457 MG | 0.056 MG |
| Niacin | 0.075 MG | 4.898 MG |
| Pantothenic acid | 1.533 MG | 0.404 MG |
| Vitamin B6 | 0.17 MG | 0.173 MG |
| Folate | 47 UG | 1 UG |
| Vitamin B12 | 0.89 UG | 4.04 UG |
Minerals
calcium
Both egg and lobster are high in calcium. Egg is very similar to egg for calcium - egg has 56mg of calcium per 100 grams and lobster has 63mg of calcium.
iron
Egg and lobster contain similar amounts of iron - egg has 1.8mg of iron per 100 grams and lobster has 1.4mg of iron.
potassium
Lobster is a great source of potassium and it has 51% more potassium than egg - egg has 138mg of potassium per 100 grams and lobster has 208mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) than lobster per 100 grams, however, lobster contains more dha, dpa and epa than egg per 100 grams.
| Egg | Lobster | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.01 G |
| DHA | 0.058 G | 0.139 G |
| DPA | 0.007 G | 0.044 G |
| EPA | ~ | 0.341 G |
| Total | 0.113 G | 0.534 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than lobster per 100 grams.
| Egg | Lobster | |
|---|---|---|
| other omega 6 | 0.188 G | 0.198 G |
| linoleic acid | 1.555 G | 0.017 G |
| Total | 1.743 G | 0.215 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.
Egg g
()
|
Daily Values (%) |
Cooked Lobster 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 lobster contain more calories in 100 grams?Both egg and lobster are high in calories. is quite similar to egg for calories - egg has 143 calories in 100g and lobster has 143 calories.
Is egg or lobster better for protein?
Both egg and lobster are high in protein. Lobster has 110% more protein than egg - egg has 12.6g of protein per 100 grams and lobster has 26.4g of protein.
Does egg or lobster contain more calcium?
Both egg and lobster are high in calcium. Egg is very similar to egg for calcium - egg has 56mg of calcium in 100 grams and lobster has 63mg of calcium.