Egg vs. White Chocolate
Nutrition comparison of Egg and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and white chocolate:
- Both white chocolate and egg are high in calcium and calories.
- Egg has signficantly more iron than white chocolate.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- White chocolate has more niacin, however, egg contains more pantothenic acid, Vitamin B6 and folate.
- White chocolate is a great source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and egg are high in calories. White chocolate has 277% more calories than egg - white chocolate has 539 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and heavier in fat compared to white chocolate per calorie. Egg has a macronutrient ratio of 36:2:62 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | White Chocolate | |
|---|---|---|
| Protein | 36% | 4% |
| Carbohydrates | 2% | 43% |
| Fat | 62% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and egg has 99% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in white chocolate and egg are both made of 100% sugar.
dietary fiber
White chocolate has more dietary fiber than egg - white chocolate has 0.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
White chocolate is high in sugar and egg has 99% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 114% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and egg has 84% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and white chocolate are low in trans fat - egg has 0.04g of trans fat per 100 grams and white chocolate does not contain significant amounts.
cholesterol
Egg is high in cholesterol and white chocolate has 94% less cholesterol than egg - white chocolate has 21mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin C
White chocolate and egg contain similar amounts of Vitamin C - white chocolate has 0.5mg 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 16 times more Vitamin A than white chocolate - white chocolate has 9ug 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 more Vitamin D than white chocolate - egg has 82iu of Vitamin D per 100 grams and white chocolate does not contain significant amounts.
Vitamin E
White chocolate and egg contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
White chocolate and egg contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
White chocolate has more niacin, however, egg contains more pantothenic acid, Vitamin B6 and folate. Both egg and white chocolate contain significant amounts of thiamin, riboflavin and Vitamin B12.
| Egg | White Chocolate | |
|---|---|---|
| Thiamin | 0.04 MG | 0.063 MG |
| Riboflavin | 0.457 MG | 0.282 MG |
| Niacin | 0.075 MG | 0.745 MG |
| Pantothenic acid | 1.533 MG | 0.608 MG |
| Vitamin B6 | 0.17 MG | 0.056 MG |
| Folate | 47 UG | 7 UG |
| Vitamin B12 | 0.89 UG | 0.56 UG |
Minerals
calcium
Both white chocolate and egg are high in calcium. White chocolate has 255% more calcium than egg - white chocolate has 199mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
White chocolate is a great source of potassium and it has 107% more potassium than egg - white chocolate has 286mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than white chocolate per 100 grams.
| Egg | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.103 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, both egg and white chocolate contain significant amounts of linoleic acid.
| Egg | White Chocolate | |
|---|---|---|
| other omega 6 | 0.003 G | 0.004 G |
| linoleic acid | 1.555 G | 0.91 G |
| Total | 1.558 G | 0.914 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: Egg (Egg, whole, raw, fresh) and White Chocolate (Candies, white chocolate) .
Egg g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or egg contain more calories in 100 grams?Both white chocolate and egg are high in calories. White chocolate has 280% more calories than egg - white chocolate has 539 calories in 100g and egg has 143 calories.
Is white chocolate or egg better for protein?
Egg is a fantastic source of protein and it has 110% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and egg has 12.6g of protein.
Does white chocolate or egg have more carbohydrates?
By weight, white chocolate is high in carbohydrates and egg has 100% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in white chocolate and egg are both made of 100% sugar.
Does white chocolate or egg contain more calcium?
Both white chocolate and egg are high in calcium. White chocolate has 260% more calcium than egg - white chocolate has 199mg of calcium in 100 grams and egg has 56mg of calcium.