Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
vanilla pudding mix
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and vanilla pudding mix:
Both vanilla pudding mix and egg are high in calories. Vanilla pudding mix has 164% more calories than egg - vanilla pudding mix has 377 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 vanilla pudding mix per calorie. Egg has a macronutrient ratio of 36:2:62 and for vanilla pudding mix, 0:99:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Vanilla Pudding Mix | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | 99% |
| Fat | 62% | 1% |
| Alcohol | ~ | ~ |
Vanilla pudding mix is high in carbohydrates and egg has 99% less carbohydrates than vanilla pudding mix - vanilla pudding mix has 92.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in vanilla pudding mix and egg are both made of 100% sugar.
Vanilla pudding mix is high in sugar and egg has 100% less sugar than vanilla pudding mix - vanilla pudding mix has 92.9g of sugar per 100 grams and egg has 0.37g of sugar.
Egg is an excellent source of protein and it has more protein than vanilla pudding mix - egg has 12.6g of protein per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix has 6.2 times less saturated fat than egg - vanilla pudding mix has 0.43g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
Both egg and vanilla pudding mix are low in trans fat - egg has 0.04g of trans fat per 100 grams and vanilla pudding mix does not contain significant amounts.
Egg is high in cholesterol and vanilla pudding mix has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and vanilla pudding mix does not contain significant amounts.
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than vanilla pudding mix - vanilla pudding mix has 1ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Egg is a great source of Vitamin D and it has more Vitamin D than vanilla pudding mix - egg has 82iu of Vitamin D per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix and egg contain similar amounts of Vitamin E - vanilla pudding mix has 0.02mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vanilla pudding mix and egg contain similar amounts of Vitamin K - vanilla pudding mix has 0.1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Vanilla Pudding Mix | |
|---|---|---|
| Thiamin | 0.04 MG | 0.002 MG |
| Riboflavin | 0.457 MG | 0.028 MG |
| Niacin | 0.075 MG | 0.006 MG |
| Pantothenic acid | 1.533 MG | 0.026 MG |
| Vitamin B6 | 0.17 MG | 0.002 MG |
| Folate | 47 UG | ~ |
| Vitamin B12 | 0.89 UG | 0.02 UG |
Egg is a great source of calcium and it has 367% more calcium than vanilla pudding mix - vanilla pudding mix has 12mg of calcium per 100 grams and egg has 56mg of calcium.
Egg has signficantly more iron than vanilla pudding mix - vanilla pudding mix has 0.01mg of iron per 100 grams and egg has 1.8mg of iron.
Egg has 10 times more potassium than vanilla pudding mix - vanilla pudding mix has 12mg of potassium per 100 grams and egg has 138mg of potassium.
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than vanilla pudding mix per 100 grams.
| Egg | Vanilla Pudding Mix | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.001 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.001 G |
Comparing omega-6 fatty acids, egg has more linoleic acid than vanilla pudding mix per 100 grams.
| Egg | Vanilla Pudding Mix | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.009 G |
| Total | 1.577 G | 0.009 G |
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 Vanilla Pudding Mix (Puddings, vanilla, dry mix, instant) .
Egg g
()
|
Daily Values (%) |
Vanilla Pudding Mix 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 | |||