Egg vs. Milk

Nutrition comparison of Egg and Milk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus milk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and milk:

  • Both milk and egg are high in calcium.
  • Egg has 12.6 times less sugar than milk.
  • Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Egg has signficantly more iron than milk.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A and protein.
  • Milk has 60% less saturated fat than egg.
Detailed nutritional comparison of egg and milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Milk src

Here's an infographic summarizing the nutritional differences between egg and milk. marks particularly rich nutrients.


Calories and Carbs

calories

Egg is high in calories and milk has 65% less calories than egg - milk has 50 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to milk per calorie. Egg has a macronutrient ratio of 36:2:62 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Milk
Protein 36% 27%
Carbohydrates 2% 38%
Fat 62% 35%
Alcohol ~ ~

carbohydrates

Both milk and egg are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

The carbs in milk and egg are both made of 100% sugar.

sugar

Egg has 12.6 times less sugar than milk - 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 281% more protein than milk - milk has 3.3g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Milk has 60% less saturated fat than egg - milk has 1.3g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both milk and egg are low in trans fat - milk has 0.09g of trans fat per 100 grams and egg has 0.04g of trans fat.

cholesterol

Egg is high in cholesterol and milk has 98% less cholesterol than egg - milk has 8mg of cholesterol per 100 grams and egg has 372mg of cholesterol.

Vitamins

Vitamin C

Milk and egg contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has 191% more Vitamin A than milk - milk has 55ug 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 67% more Vitamin D than milk - milk has 49iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.

Vitamin E

Milk and egg contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Milk and egg contain similar amounts of Vitamin K - milk has 0.2ug 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 milk contain significant amounts of thiamin, niacin and Vitamin B12.

Egg Milk
Thiamin 0.04 MG 0.039 MG
Riboflavin 0.457 MG 0.185 MG
Niacin 0.075 MG 0.092 MG
Pantothenic acid 1.533 MG 0.356 MG
Vitamin B6 0.17 MG 0.038 MG
Folate 47 UG 5 UG
Vitamin B12 0.89 UG 0.53 UG

Minerals

calcium

Both milk and egg are high in calcium. Milk has 114% more calcium than egg - milk has 120mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Egg has signficantly more iron than milk - milk has 0.02mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Milk and egg contain similar amounts of potassium - milk has 140mg of potassium per 100 grams and egg has 138mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Egg Milk
lutein + zeaxanthin 503 UG ~
beta-carotene ~ 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than milk per 100 grams.

Egg Milk
alpha linoleic acid 0.048 G 0.008 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than milk per 100 grams.

Egg Milk
other omega 6 0.003 G 0.004 G
linoleic acid 1.555 G 0.062 G
Total 1.558 G 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

Egg g

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G Starch G
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