Egg vs. Milk
Nutrition comparison of Egg and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and milk:
- Both milk and egg are high in calcium.
- Egg has 12.6 times less sugar than milk.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Egg has signficantly more iron than milk.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Milk has 60% less saturated fat than egg.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and milk has 65% less calories than egg - milk has 50 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to milk per calorie. Egg has a macronutrient ratio of 36:2:62 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Milk | |
|---|---|---|
| Protein | 36% | 27% |
| Carbohydrates | 2% | 38% |
| Fat | 62% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and egg are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in milk and egg are both made of 100% sugar.
sugar
Egg has 12.6 times less sugar than milk - milk has 5.1g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 281% more protein than milk - milk has 3.3g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Milk has 60% less saturated fat than egg - milk has 1.3g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both milk and egg are low in trans fat - milk has 0.09g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and milk has 98% less cholesterol than egg - milk has 8mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin C
Milk and egg contain similar amounts of Vitamin C - milk has 0.2mg 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 191% more Vitamin A than milk - milk has 55ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 67% more Vitamin D than milk - milk has 49iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Milk and egg contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Milk and egg contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both egg and milk contain significant amounts of thiamin, niacin and Vitamin B12.
| Egg | Milk | |
|---|---|---|
| Thiamin | 0.04 MG | 0.039 MG |
| Riboflavin | 0.457 MG | 0.185 MG |
| Niacin | 0.075 MG | 0.092 MG |
| Pantothenic acid | 1.533 MG | 0.356 MG |
| Vitamin B6 | 0.17 MG | 0.038 MG |
| Folate | 47 UG | 5 UG |
| Vitamin B12 | 0.89 UG | 0.53 UG |
Minerals
calcium
Both milk and egg are high in calcium. Milk has 114% more calcium than egg - milk has 120mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than milk - milk has 0.02mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Milk and egg contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than milk per 100 grams.
| Egg | Milk | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.008 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than milk per 100 grams.
| Egg | Milk | |
|---|---|---|
| other omega 6 | 0.003 G | 0.004 G |
| linoleic acid | 1.555 G | 0.062 G |
| Total | 1.558 G | 0.066 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 (%) |
Milk 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 milk or egg contain more calories in 100 grams?Egg is high in calories and milk has 70% less calories than egg - milk has 50 calories in 100g and egg has 143 calories.
Is milk or egg better for protein?
Egg is a fantastic source of protein and it has 280% more protein than milk - milk has 3.3g of protein per 100 grams and egg has 12.6g of protein.
Does milk or egg have more carbohydrates?
By weight, both milk and egg are low in carbohydrates - milk has 4.8g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in milk and egg are both made of 100% sugar.
Does milk or egg contain more calcium?
Both milk and egg are high in calcium. Milk has 110% more calcium than egg - milk has 120mg of calcium in 100 grams and egg has 56mg of calcium.