Egg vs. White Sugar
Nutrition comparison of Egg and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and white sugar:
- Both white sugar and egg are high in calories.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than white sugar.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and egg are high in calories. White sugar has 171% more calories than egg - white sugar has 387 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Egg has a macronutrient ratio of 36:2:62 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | White Sugar | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | 100% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and egg has 99% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in white sugar and egg are both made of 100% sugar.
sugar
White sugar is high in sugar and egg has 100% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has more protein than white sugar - egg has 12.6g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White sugar has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both egg and white sugar are low in trans fat - egg has 0.04g of trans fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
Egg is high in cholesterol and white sugar has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than white sugar - egg has 160ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than white sugar - egg has 82iu of Vitamin D per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than white sugar - egg has 1.1mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Egg and white sugar contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | White Sugar | |
|---|---|---|
| Thiamin | 0.04 MG | ~ |
| Riboflavin | 0.457 MG | 0.019 MG |
| Niacin | 0.075 MG | ~ |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | ~ |
| Folate | 47 UG | ~ |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 55 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Egg has 68 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and egg has 138mg of potassium.
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 Sugar (Sugar, granulated) .
Egg g
()
|
Daily Values (%) |
White Sugar 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 sugar or egg contain more calories in 100 grams?Both white sugar and egg are high in calories. White sugar has 170% more calories than egg - white sugar has 387 calories in 100g and egg has 143 calories.
Is egg or white sugar better for protein?
Egg is a fantastic source of protein and it has more protein than white sugar - egg has 12.6g of protein per 100 grams and white sugar does not contain significant amounts.
Does white sugar or egg have more carbohydrates?
By weight, white sugar is high in carbohydrates and egg has 100% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in white sugar and egg are both made of 100% sugar.