How many calories are in one egg?

Egg has 72 calories per egg or 144 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one egg?

An excellent source of protein, a single egg contains 13% of recommended daily values or 6.3 grams of protein. However, the protein in egg is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in egg?

Egg is an excellent source of many nutrients, including Vitamin A, Vitamin D and calcium. It also contains significant amounts of protein, potassium and riboflavin.

Does egg contain antioxidants?

Egg contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to egg in cooking?

Egg white are similar to, or commonly paired with egg in cooking and recipes.

Food with Nutrition Similar to Egg

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Summary
Similar dairy
Similar meats
Similar vegan
Other Similar Foods

Egg source

Similar to Egg

A very popular and nutrient dense source of protein, egg is an excellent source of protein and Vitamin A. It is also a good source of Vitamin D, calcium, riboflavin and Vitamin B12. One raw egg contains about 72 calories.

Many foods are similar nutritionally to egg, including greek yogurt, kit kat, egg yolk and ricotta cheese.

Unsurprisingly, the nutritional profiles of fried egg and boiled egg are almost identical to egg.

We compared the key nutrients in egg (Vitamin D, calcium, riboflavin, Vitamin B12, protein and Vitamin A) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Fried Egg, Boiled Egg, Greek Yogurt, Egg Yolk, Ricotta Cheese, Cottage Cheese, Yogurt, Goat Cheese, Feta Cheese

meats: Raw Pork Belly, Sausage, Raw Pork, Ham, Raw Turkey, Raw Chicken

vegan: Chocolate Ice Cream

other: Quarter Pounder, Protein Powder, Big Mac

The details of the top 20 foods most nutritionally similar to egg are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to egg. Fried egg, boiled egg, greek yogurt, egg yolk and ricotta cheese are all high in Vitamin D, calcium, riboflavin, Vitamin B12, protein and or Vitamin A.

Fried Egg

Similarity: > 99%

Fried egg is high in many of the same nutrients as egg, including protein, Vitamin A, Vitamin D and calcium.

For 100 grams of egg and fried egg:

Egg (2 large)		Fried Egg (2.25 large)
82	Vitamin D (IU)	88
56	calcium (MG)	62
0.46	riboflavin (MG)	0.5
0.89	Vitamin B12 (UG)	0.97
13	protein (G)	14
160	Vitamin A (UG)	219

However, egg

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	196
0.37	sugar (G)	0.4
3.1	saturated fat (G)	4.3
0.04	trans fat (G)	0.04
160	Vitamin A (UG)	219
82	Vitamin D (IU)	88
1.1	Vitamin E (MG)	1.3
1.8	iron (MG)	1.9
138	potassium (MG)	152
0.04	thiamin (MG)	0.04
0.08	niacin (MG)	0.08
1.5	pantothenic acid (MG)	1.7
0.17	Vitamin B6 (MG)	0.18
47	folate (UG)	51
0.89	Vitamin B12 (UG)	0.97

0.999 | 0.999 | 4.12 Complete Comparison:
Fried Egg vs. Egg

Boiled Egg

Similarity: > 99%

Boiled egg is high in many of the same nutrients as egg, including protein, Vitamin A, Vitamin D and calcium.

For 100 grams of egg and boiled egg:

Egg (2 large)		Boiled Egg (3/4 cup)
82	Vitamin D (IU)	87
56	calcium (MG)	50
0.46	riboflavin (MG)	0.51
0.89	Vitamin B12 (UG)	1.1
13	protein (G)	13
160	Vitamin A (UG)	149

However, egg does contain more iron than boiled egg by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	155
0.37	sugar (G)	1.1
3.1	saturated fat (G)	3.3
0.04	trans fat (G)	0
160	Vitamin A (UG)	149
82	Vitamin D (IU)	87
1.1	Vitamin E (MG)	1
1.8	iron (MG)	1.2
138	potassium (MG)	126
0.04	thiamin (MG)	0.07
0.08	niacin (MG)	0.06
1.5	pantothenic acid (MG)	1.4
0.17	Vitamin B6 (MG)	0.12
47	folate (UG)	44
0.89	Vitamin B12 (UG)	1.1

0.997 | 0.997 | 3.59 Complete Comparison:
Boiled Egg vs. Egg

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in protein and calcium. Also, greek yogurt contains more Vitamin C than egg.

For 100 grams of egg and greek yogurt:

Egg (2 large)		Greek Yogurt (1/2 container)
82	Vitamin D (IU)	0
56	calcium (MG)	115
0.46	riboflavin (MG)	0.23
0.89	Vitamin B12 (UG)	0.52
13	protein (G)	10
160	Vitamin A (UG)	90

A higher water content, greek yogurt is less nutritionally dense than egg. Egg does contain more Vitamin A, Vitamin D and iron than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	73
0.37	sugar (G)	3.6
3.1	saturated fat (G)	1.2
0.04	trans fat (G)	0.06
0	Vitamin C (MG)	0.8
160	Vitamin A (UG)	90
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.04
1.8	iron (MG)	0.04
138	potassium (MG)	141
0.04	thiamin (MG)	0.04
0.08	niacin (MG)	0.2
1.5	pantothenic acid (MG)	0.47
0.17	Vitamin B6 (MG)	0.06
47	folate (UG)	12
0.89	Vitamin B12 (UG)	0.52

0.972 | 0.972 | 1.79 Complete Comparison:
Greek Yogurt vs. Egg

Egg Yolk

Similarity: > 95%

Egg yolk is high in many of the same nutrients as egg, including protein, Vitamin A, Vitamin D and calcium. Moreover, egg yolk contains more Vitamin E, iron, thiamin and pantothenic acid than egg.

For 100 grams of egg and egg yolk:

Egg (2 large)		Egg Yolk (6 large)
82	Vitamin D (IU)	218
56	calcium (MG)	129
0.46	riboflavin (MG)	0.53
0.89	Vitamin B12 (UG)	2
13	protein (G)	16
160	Vitamin A (UG)	381

However, egg

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	322
0.37	sugar (G)	0.56
3.1	saturated fat (G)	9.6
0.04	trans fat (G)	0
160	Vitamin A (UG)	381
82	Vitamin D (IU)	218
1.1	Vitamin E (MG)	2.6
1.8	iron (MG)	2.7
138	potassium (MG)	109
0.04	thiamin (MG)	0.18
0.08	niacin (MG)	0.02
1.5	pantothenic acid (MG)	3
0.17	Vitamin B6 (MG)	0.35
47	folate (UG)	146
0.89	Vitamin B12 (UG)	2

0.966 | 0.966 | 6.97 Complete Comparison:
Egg Yolk vs. Egg

Ricotta Cheese

Similarity: > 95%

Ricotta cheese is also high in Vitamin A, calcium and Vitamin B12. Also, ricotta cheese contains more potassium than egg.

For 100 grams of egg and ricotta cheese:

Egg (2 large)		Ricotta Cheese (3.5 ounces)
82	Vitamin D (IU)	10
56	calcium (MG)	206
0.46	riboflavin (MG)	0.3
0.89	Vitamin B12 (UG)	0.85
13	protein (G)	7.5
160	Vitamin A (UG)	120

However, egg does contain more protein, Vitamin D, iron, riboflavin and pantothenic acid than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	150
0.37	sugar (G)	0.27
3.1	saturated fat (G)	6.4
0.04	trans fat (G)	0.33
160	Vitamin A (UG)	120
82	Vitamin D (IU)	10
1.1	Vitamin E (MG)	0.11
1.8	iron (MG)	0.13
138	potassium (MG)	219
0.04	thiamin (MG)	0.01
0.08	niacin (MG)	0.14
1.5	pantothenic acid (MG)	0.46
0.17	Vitamin B6 (MG)	0.1
47	folate (UG)	4
0.89	Vitamin B12 (UG)	0.85

0.959 | 0.959 | 2.22 Complete Comparison:
Ricotta Cheese vs. Egg

Cottage Cheese

Similarity: > 95%

Cottage cheese is also high in protein and calcium.

For 100 grams of egg and cottage cheese:

Egg (2 large)		Cottage Cheese (3.5 ounces)
82	Vitamin D (IU)	3
56	calcium (MG)	83
0.46	riboflavin (MG)	0.16
0.89	Vitamin B12 (UG)	0.43
13	protein (G)	11
160	Vitamin A (UG)	37

A higher water content, cottage cheese is less nutritionally dense than egg. Egg does contain more Vitamin A, Vitamin D and iron than cottage cheese by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	98
0.37	sugar (G)	2.7
3.1	saturated fat (G)	1.7
0.04	trans fat (G)	0
160	Vitamin A (UG)	37
82	Vitamin D (IU)	3
1.1	Vitamin E (MG)	0.08
1.8	iron (MG)	0.07
138	potassium (MG)	104
0.04	thiamin (MG)	0.03
0.08	niacin (MG)	0.1
1.5	pantothenic acid (MG)	0.56
0.17	Vitamin B6 (MG)	0.05
47	folate (UG)	12
0.89	Vitamin B12 (UG)	0.43

0.955 | 0.955 | 1.58 Complete Comparison:
Cottage Cheese vs. Egg

Yogurt

Similarity: > 95%

Yogurt is also high in calcium and contains some of the same nutrients. Also, yogurt contains more niacin than egg.

For 100 grams of egg and yogurt:

Egg (2 large)		Yogurt (5/8 container)
82	Vitamin D (IU)	2
56	calcium (MG)	121
0.46	riboflavin (MG)	0.14
0.89	Vitamin B12 (UG)	0.37
13	protein (G)	3.5
160	Vitamin A (UG)	27

A higher water content, yogurt is less nutritionally dense than egg. Egg does contain more protein, Vitamin A and Vitamin D than yogurt by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	61
0.37	sugar (G)	4.7
3.1	saturated fat (G)	2.1
0.04	trans fat (G)	0
0	Vitamin C (MG)	0.5
160	Vitamin A (UG)	27
82	Vitamin D (IU)	2
1.1	Vitamin E (MG)	0.06
1.8	iron (MG)	0.05
138	potassium (MG)	155
0.04	thiamin (MG)	0.03
0.08	niacin (MG)	0.08
1.5	pantothenic acid (MG)	0.39
0.17	Vitamin B6 (MG)	0.03
47	folate (UG)	7
0.89	Vitamin B12 (UG)	0.37

0.948 | 0.948 | 1.15 Complete Comparison:
Yogurt vs. Egg

Goat Cheese

Similarity: > 90%

Goat cheese is high in many of the same nutrients as egg, including protein, Vitamin A, calcium and riboflavin. Also, goat cheese contains more niacin than egg.

For 100 grams of egg and goat cheese:

Egg (2 large)		Goat Cheese (3.5 ounces)
82	Vitamin D (IU)	22
56	calcium (MG)	298
0.46	riboflavin (MG)	0.68
0.89	Vitamin B12 (UG)	0.22
13	protein (G)	22
160	Vitamin A (UG)	407

However, egg does contain more Vitamin D, pantothenic acid, Vitamin B6, folate and Vitamin B12 than goat cheese by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	364
0.37	sugar (G)	0.12
3.1	saturated fat (G)	21
0.04	trans fat (G)	0
160	Vitamin A (UG)	407
82	Vitamin D (IU)	22
1.1	Vitamin E (MG)	0.26
1.8	iron (MG)	1.6
138	potassium (MG)	158
0.04	thiamin (MG)	0.07
0.08	niacin (MG)	1.1
1.5	pantothenic acid (MG)	0.19
0.17	Vitamin B6 (MG)	0.06
47	folate (UG)	2
0.89	Vitamin B12 (UG)	0.22

0.937 | 0.937 | 3.98 Complete Comparison:
Goat Cheese vs. Egg

Feta Cheese

Similarity: > 90%

Feta cheese is high in many of the same nutrients as egg, including protein, Vitamin A, calcium and riboflavin. Also, feta cheese contains more thiamin, niacin and Vitamin B6 than egg.

For 100 grams of egg and feta cheese:

Egg (2 large)		Feta Cheese (5/8 cup)
82	Vitamin D (IU)	16
56	calcium (MG)	493
0.46	riboflavin (MG)	0.84
0.89	Vitamin B12 (UG)	1.7
13	protein (G)	14
160	Vitamin A (UG)	125

However, egg does contain more Vitamin D, iron, potassium and pantothenic acid than feta cheese by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	265
0.37	sugar (G)	0
3.1	saturated fat (G)	13
0.04	trans fat (G)	0
160	Vitamin A (UG)	125
82	Vitamin D (IU)	16
1.1	Vitamin E (MG)	0.18
1.8	iron (MG)	0.65
138	potassium (MG)	62
0.04	thiamin (MG)	0.15
0.08	niacin (MG)	0.99
1.5	pantothenic acid (MG)	0.97
0.17	Vitamin B6 (MG)	0.42
47	folate (UG)	32
0.89	Vitamin B12 (UG)	1.7

0.937 | 0.937 | 5.04 Complete Comparison:
Feta Cheese vs. Egg

meats

Several meats offer similar nutrients to egg including raw pork belly, sausage, raw pork, ham and raw turkey.

Raw Pork Belly

Similarity: > 95%

Raw pork belly is also high in protein and Vitamin B12. Also, raw pork belly contains more potassium, thiamin and niacin than egg.

For 100 grams of egg and raw pork belly:

Egg (2 large)		Raw Pork Belly (3.5 ounces)
82	Vitamin D (IU)	0
56	calcium (MG)	5
0.46	riboflavin (MG)	0.24
0.89	Vitamin B12 (UG)	0.84
13	protein (G)	9.3
160	Vitamin A (UG)	3

However, egg does contain more Vitamin A, Vitamin D, calcium, iron and riboflavin than raw pork belly by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	518
0.37	sugar (G)	0
3.1	saturated fat (G)	19
0.04	trans fat (G)	0
0	Vitamin C (MG)	0.3
160	Vitamin A (UG)	3
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.39
1.8	iron (MG)	0.52
138	potassium (MG)	185
0.04	thiamin (MG)	0.4
0.08	niacin (MG)	4.6
1.5	pantothenic acid (MG)	0.26
0.17	Vitamin B6 (MG)	0.13
47	folate (UG)	1
0.89	Vitamin B12 (UG)	0.84

0.957 | 0.957 | 3.28 Complete Comparison:
Raw Pork Belly vs. Egg

Sausage

Similarity: > 95%

Sausage is also high in protein and Vitamin B12. Moreover, sausage contains more potassium, thiamin, niacin and Vitamin B6 than egg.

For 100 grams of egg and sausage:

Egg (2 large)		Sausage (1.25 link)
82	Vitamin D (IU)	41
56	calcium (MG)	13
0.46	riboflavin (MG)	0.26
0.89	Vitamin B12 (UG)	0.9
13	protein (G)	18
160	Vitamin A (UG)	10

However, egg does contain more Vitamin A, Vitamin D, calcium, iron and riboflavin than sausage by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	324
0.37	sugar (G)	1.4
3.1	saturated fat (G)	9
0.04	trans fat (G)	0.1
160	Vitamin A (UG)	10
82	Vitamin D (IU)	41
1.1	Vitamin E (MG)	0.25
1.8	iron (MG)	1.3
138	potassium (MG)	339
0.04	thiamin (MG)	0.35
0.08	niacin (MG)	6.3
1.5	pantothenic acid (MG)	0.84
0.17	Vitamin B6 (MG)	0.37
47	folate (UG)	4
0.89	Vitamin B12 (UG)	0.9

0.954 | 0.954 | 4.09 Complete Comparison:
Sausage vs. Egg

Raw Pork

Similarity: > 90%

Raw pork is also high in protein and contains some of the same nutrients. Moreover, raw pork contains more Vitamin C, potassium, thiamin and niacin than egg.

For 100 grams of egg and raw pork:

Egg (2 large)		Raw Pork (3.5 ounces)
82	Vitamin D (IU)	0
56	calcium (MG)	14
0.46	riboflavin (MG)	0.24
0.89	Vitamin B12 (UG)	0.7
13	protein (G)	17
160	Vitamin A (UG)	2

However, egg does contain more Vitamin A, Vitamin D, Vitamin E, calcium and iron than raw pork by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	263
0.37	sugar (G)	0
3.1	saturated fat (G)	7.9
0.04	trans fat (G)	0
0	Vitamin C (MG)	0.7
160	Vitamin A (UG)	2
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0
1.8	iron (MG)	0.88
138	potassium (MG)	287
0.04	thiamin (MG)	0.73
0.08	niacin (MG)	4.3
1.5	pantothenic acid (MG)	0.67
0.17	Vitamin B6 (MG)	0.38
47	folate (UG)	5
0.89	Vitamin B12 (UG)	0.7

0.944 | 0.944 | 3.96 Complete Comparison:
Raw Pork vs. Egg

Ham

Similarity: > 90%

Ham is also high in protein and Vitamin B12. Moreover, ham contains more potassium, thiamin, niacin and Vitamin B6 than egg.

For 100 grams of egg and ham:

Egg (2 large)		Ham (3.5 ounces)
82	Vitamin D (IU)	26
56	calcium (MG)	10
0.46	riboflavin (MG)	0.19
0.89	Vitamin B12 (UG)	0.95
13	protein (G)	16
160	Vitamin A (UG)	0

However, egg does contain more Vitamin A, Vitamin D, calcium, iron and riboflavin than ham by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	263
0.37	sugar (G)	0
3.1	saturated fat (G)	7.2
0.04	trans fat (G)	0
160	Vitamin A (UG)	0
82	Vitamin D (IU)	26
1.1	Vitamin E (MG)	0.27
1.8	iron (MG)	0.79
138	potassium (MG)	311
0.04	thiamin (MG)	0.71
0.08	niacin (MG)	4.2
1.5	pantothenic acid (MG)	0.18
0.17	Vitamin B6 (MG)	0.26
47	folate (UG)	1
0.89	Vitamin B12 (UG)	0.95

0.94 | 0.94 | 3.69 Complete Comparison:
Ham vs. Egg

Raw Turkey

Similarity: > 90%

Raw turkey is also high in protein and Vitamin B12. Also, raw turkey contains more potassium, niacin and Vitamin B6 than egg.

For 100 grams of egg and raw turkey:

Egg (2 large)		Raw Turkey (3.5 ounces)
82	Vitamin D (IU)	12
56	calcium (MG)	11
0.46	riboflavin (MG)	0.19
0.89	Vitamin B12 (UG)	1.2
13	protein (G)	22
160	Vitamin A (UG)	17

However, egg does contain more Vitamin A, Vitamin D, calcium and iron than raw turkey by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	144
0.37	sugar (G)	0.07
3.1	saturated fat (G)	1.5
0.04	trans fat (G)	0.06
160	Vitamin A (UG)	17
82	Vitamin D (IU)	12
1.1	Vitamin E (MG)	0.09
1.8	iron (MG)	0.86
138	potassium (MG)	224
0.04	thiamin (MG)	0.05
0.08	niacin (MG)	7.6
1.5	pantothenic acid (MG)	0.81
0.17	Vitamin B6 (MG)	0.6
47	folate (UG)	7
0.89	Vitamin B12 (UG)	1.2

0.938 | 0.938 | 3.67 Complete Comparison:
Raw Turkey vs. Egg

Raw Chicken

Similarity: > 90%

Raw chicken is also high in protein and contains some of the same nutrients. Also, raw chicken contains more potassium, niacin and Vitamin B6 than egg.

For 100 grams of egg and raw chicken:

Egg (2 large)		Raw Chicken (3.5 ounces)
82	Vitamin D (IU)	0
56	calcium (MG)	6
0.46	riboflavin (MG)	0.24
0.89	Vitamin B12 (UG)	0.56
13	protein (G)	17
160	Vitamin A (UG)	0

However, egg does contain more Vitamin A, Vitamin D, calcium, iron and riboflavin than raw chicken by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	143
0.37	sugar (G)	0
3.1	saturated fat (G)	2.3
0.04	trans fat (G)	0.07
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.27
1.8	iron (MG)	0.82
138	potassium (MG)	522
0.04	thiamin (MG)	0.11
0.08	niacin (MG)	5.6
1.5	pantothenic acid (MG)	1.1
0.17	Vitamin B6 (MG)	0.51
47	folate (UG)	1
0.89	Vitamin B12 (UG)	0.56

0.936 | 0.936 | 3.12 Complete Comparison:
Raw Chicken vs. Egg

vegan

Chocolate Ice Cream

Similarity: > 90%

Chocolate ice cream is also high in Vitamin A and calcium. Also, chocolate ice cream contains more dietary fiber, Vitamin C and potassium than egg.

For 100 grams of egg and chocolate ice cream:

Egg (2 large)		Chocolate Ice Cream (1.75 serving)
82	Vitamin D (IU)	8
56	calcium (MG)	109
0.46	riboflavin (MG)	0.19
0.89	Vitamin B12 (UG)	0.29
13	protein (G)	3.8
160	Vitamin A (UG)	118

However, egg does contain more protein, Vitamin D, iron, riboflavin and pantothenic acid than chocolate ice cream by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	216
0	dietary fiber (G)	1.2
0.37	sugar (G)	25
3.1	saturated fat (G)	6.8
0.04	trans fat (G)	0
0	Vitamin C (MG)	0.7
160	Vitamin A (UG)	118
82	Vitamin D (IU)	8
1.1	Vitamin E (MG)	0.3
1.8	iron (MG)	0.93
138	potassium (MG)	249
0.04	thiamin (MG)	0.04
0.08	niacin (MG)	0.23
1.5	pantothenic acid (MG)	0.55
0.17	Vitamin B6 (MG)	0.06
47	folate (UG)	16
0.89	Vitamin B12 (UG)	0.29

0.942 | 0.942 | 2 Complete Comparison:
Chocolate Ice Cream vs. Egg

other

Quarter Pounder

Similarity: > 95%

Quarter pounder is also high in protein, calcium and Vitamin B12. Moreover, quarter pounder contains more dietary fiber, Vitamin C, iron and potassium than egg.

For 100 grams of egg and quarter pounder:

Egg (2 large)		Quarter Pounder (5/8 burger)
82	Vitamin D (IU)	0
56	calcium (MG)	84
0.46	riboflavin (MG)	0.34
0.89	Vitamin B12 (UG)	1.3
13	protein (G)	14
160	Vitamin A (UG)	0

However, egg does contain more Vitamin A, Vitamin D, Vitamin E, riboflavin and pantothenic acid than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	244
0	dietary fiber (G)	1.6
0.37	sugar (G)	5.1
3.1	saturated fat (G)	4
0.04	trans fat (G)	0
0	Vitamin C (MG)	0.9
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0
1.8	iron (MG)	2.4
138	potassium (MG)	227
0.04	thiamin (MG)	0.18
0.08	niacin (MG)	4.5
1.5	pantothenic acid (MG)	0
0.17	Vitamin B6 (MG)	0
47	folate (UG)	56
0.89	Vitamin B12 (UG)	1.3

0.946 | 0.946 | 3.23 Complete Comparison:
Quarter Pounder vs. Egg

Protein Powder

Similarity: > 90%

Protein powder is high in many of the same nutrients as egg, including protein, calcium, riboflavin and Vitamin B12. Moreover, protein powder contains more dietary fiber, potassium, thiamin, niacin and Vitamin B6 than egg.

For 100 grams of egg and protein powder:

Egg (2 large)		Protein Powder (3 scoops)
82	Vitamin D (IU)	0
56	calcium (MG)	469
0.46	riboflavin (MG)	2
0.89	Vitamin B12 (UG)	2.5
13	protein (G)	78
160	Vitamin A (UG)	0

However, egg does contain more Vitamin A, Vitamin D, Vitamin E and iron than protein powder by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	352
0	dietary fiber (G)	3.1
0.37	sugar (G)	0
3.1	saturated fat (G)	0.78
0.04	trans fat (G)	0
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0
1.8	iron (MG)	1.1
138	potassium (MG)	500
0.04	thiamin (MG)	0.61
0.08	niacin (MG)	1.1
1.5	pantothenic acid (MG)	0
0.17	Vitamin B6 (MG)	0.61
47	folate (UG)	33
0.89	Vitamin B12 (UG)	2.5

0.941 | 0.941 | 3.36 Complete Comparison:
Protein Powder vs. Egg

Big Mac

Similarity: > 90%

Big mac is also high in protein, calcium and Vitamin B12. Moreover, big mac contains more dietary fiber, potassium, thiamin and niacin than egg.

For 100 grams of egg and big mac:

Egg (2 large)		Big Mac (1/2 burger)
82	Vitamin D (IU)	0
56	calcium (MG)	116
0.46	riboflavin (MG)	0.21
0.89	Vitamin B12 (UG)	0.88
13	protein (G)	12
160	Vitamin A (UG)	0

However, egg does contain more Vitamin A, Vitamin D, Vitamin E, riboflavin and pantothenic acid than big mac by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	257
0	dietary fiber (G)	1.6
0.37	sugar (G)	4
3.1	saturated fat (G)	3.8
0.04	trans fat (G)	0
0	Vitamin C (MG)	0.4
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0
1.8	iron (MG)	2
138	potassium (MG)	181
0.04	thiamin (MG)	0.18
0.08	niacin (MG)	3.4
1.5	pantothenic acid (MG)	0
0.17	Vitamin B6 (MG)	0
47	folate (UG)	46
0.89	Vitamin B12 (UG)	0.88

0.941 | 0.941 | 2.72 Complete Comparison:
Big Mac vs. Egg

Other Nutritional Substitutes

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