Egg vs. Whole Milk
Nutrition comparison of Egg and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and whole milk:
- Both whole milk and egg are high in calcium.
- Egg has 12.6 times less sugar than whole milk.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Egg has signficantly more iron than whole milk.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than whole milk.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and whole milk has 57% less calories than egg - whole milk has 61 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and heavier in fat compared to whole milk per calorie. Egg has a macronutrient ratio of 36:2:62 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Whole Milk | |
|---|---|---|
| Protein | 36% | 21% |
| Carbohydrates | 2% | 32% |
| Fat | 62% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and egg are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in whole milk and egg are both made of 100% sugar.
sugar
Egg has 12.6 times less sugar than whole milk - whole 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 299% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Whole milk has 40% less saturated fat than egg - whole milk has 1.9g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and whole milk are low in trans fat - egg has 0.04g of trans fat per 100 grams and whole milk does not contain significant amounts.
cholesterol
Egg is high in cholesterol and whole milk has 97% less cholesterol than egg - whole milk has 10mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 248% more Vitamin A than whole milk - whole milk has 46ug 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 61% more Vitamin D than whole milk - whole milk has 51iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Whole milk and egg contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Whole milk and egg contain similar amounts of Vitamin K - whole milk has 0.3ug 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 whole milk contain significant amounts of thiamin, niacin and Vitamin B12.
| Egg | Whole Milk | |
|---|---|---|
| Thiamin | 0.04 MG | 0.046 MG |
| Riboflavin | 0.457 MG | 0.169 MG |
| Niacin | 0.075 MG | 0.089 MG |
| Pantothenic acid | 1.533 MG | 0.373 MG |
| Vitamin B6 | 0.17 MG | 0.036 MG |
| Folate | 47 UG | 5 UG |
| Vitamin B12 | 0.89 UG | 0.45 UG |
Minerals
calcium
Both whole milk and egg are high in calcium. Whole milk has 102% more calcium than egg - whole milk has 113mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Whole milk and egg contain similar amounts of potassium - whole milk has 132mg 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 DHA than whole milk per 100 grams. Both egg and whole milk contain significant amounts of alpha linoleic acid (ALA).
| Egg | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.075 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than whole milk per 100 grams.
| Egg | Whole Milk | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.12 G |
| Total | 1.577 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Egg g
()
|
Daily Values (%) |
Whole Milk g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole milk or egg contain more calories in 100 grams?Egg is high in calories and whole milk has 60% less calories than egg - whole milk has 61 calories in 100g and egg has 143 calories.
Is whole milk or egg better for protein?
Egg is a fantastic source of protein and it has 300% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and egg has 12.6g of protein.
Does whole milk or egg have more carbohydrates?
By weight, both whole milk and egg are low in carbohydrates - whole milk has 4.8g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in whole milk and egg are both made of 100% sugar.
Does whole milk or egg contain more calcium?
Both whole milk and egg are high in calcium. Whole milk has 100% more calcium than egg - whole milk has 113mg of calcium in 100 grams and egg has 56mg of calcium.