Egg vs. Skim Milk
Nutrition comparison of Egg and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and skim milk:
- Both skim milk and egg are high in calcium.
- Egg has 12.7 times less sugar than skim milk.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Egg has signficantly more iron than skim milk.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Skim milk has 54.8 times less saturated fat than egg.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and skim milk has 76% less calories than egg - skim milk has 34 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is lighter in protein, much lighter in carbs and much heavier in fat compared to skim milk per calorie. Egg has a macronutrient ratio of 36:2:62 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Skim Milk | |
|---|---|---|
| Protein | 36% | 40% |
| Carbohydrates | 2% | 58% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and egg are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in skim milk and egg are both made of 100% sugar.
sugar
Egg has 12.7 times less sugar than skim milk - skim 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 273% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Skim milk has 54.8 times less saturated fat than egg - skim milk has 0.06g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and skim milk are low in trans fat - egg has 0.04g of trans fat per 100 grams and skim milk does not contain significant amounts.
cholesterol
Egg is high in cholesterol and skim milk has 99% less cholesterol than egg - skim milk has 2mg 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 162% more Vitamin A than skim milk - skim milk has 61ug 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 74% more Vitamin D than skim milk - skim milk has 47iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Skim milk and egg contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and skim milk contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both egg and skim milk contain significant amounts of thiamin, niacin and Vitamin B12.
| Egg | Skim Milk | |
|---|---|---|
| Thiamin | 0.04 MG | 0.045 MG |
| Riboflavin | 0.457 MG | 0.182 MG |
| Niacin | 0.075 MG | 0.094 MG |
| Pantothenic acid | 1.533 MG | 0.357 MG |
| Vitamin B6 | 0.17 MG | 0.037 MG |
| Folate | 47 UG | 5 UG |
| Vitamin B12 | 0.89 UG | 0.5 UG |
Minerals
calcium
Both skim milk and egg are high in calcium. Skim milk has 118% more calcium than egg - skim milk has 122mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Skim milk and egg contain similar amounts of potassium - skim milk has 156mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than skim milk per 100 grams.
| Egg | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.001 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than skim milk per 100 grams.
| Egg | Skim Milk | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.002 G |
| Total | 1.577 G | 0.002 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 (%) |
Skim 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 skim milk or egg contain more calories in 100 grams?Egg is high in calories and skim milk has 80% less calories than egg - skim milk has 34 calories in 100g and egg has 143 calories.
Is skim milk or egg better for protein?
Egg is a fantastic source of protein and it has 270% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and egg has 12.6g of protein.
Does skim milk or egg have more carbohydrates?
By weight, both skim milk and egg are low in carbohydrates - skim milk has 5g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in skim milk and egg are both made of 100% sugar.
Does skim milk or egg contain more calcium?
Both skim milk and egg are high in calcium. Skim milk has 120% more calcium than egg - skim milk has 122mg of calcium in 100 grams and egg has 56mg of calcium.