Food with Nutrition Similar to Egg


image of egg

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 cottage 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, Cottage Cheese, Yogurt, Goat Cheese, Feta Cheese, Buttermilk, Cheddar Cheese
meats: Sausage, Ham, Turkey, Chicken
vegan: Chocolate Ice Cream, Chocolate Hazelnut Spread
other: Quarter Pounder, Big Mac, Protein Powder
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 cottage cheese are all high in Vitamin D, calcium, riboflavin, Vitamin B12, protein and or Vitamin A.

Fried Egg

image of fried egg

Similarity: > 99%

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

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
View More
0.999 | 0.999 | 4.52 Complete Comparison:
Fried Egg vs. Egg


Boiled Egg

image of 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
View More
0.997 | 0.997 | 4.59 Complete Comparison:
Boiled Egg vs. Egg


Greek Yogurt

image of 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
View More
0.972 | 0.972 | 1.79 Complete Comparison:
Greek Yogurt vs. Egg


Egg Yolk

image of 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
View More
0.966 | 0.966 | 6.97 Complete Comparison:
Egg Yolk vs. Egg


Cottage Cheese

image of 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
View More
0.955 | 0.955 | 2.56 Complete Comparison:
Cottage Cheese vs. Egg


Yogurt

image of 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
View More
0.948 | 0.948 | 2.14 Complete Comparison:
Yogurt vs. Egg


Goat Cheese

image of 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
View More
0.937 | 0.937 | 3.98 Complete Comparison:
Goat Cheese vs. Egg


Feta Cheese

image of 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
View More
0.937 | 0.937 | 5.04 Complete Comparison:
Feta Cheese vs. Egg


Buttermilk

image of buttermilk

Similarity: > 90%

Buttermilk is also high in calcium and contains some of the same nutrients. Also, buttermilk contains more than egg.

For 100 grams of egg and buttermilk:


Egg
(2 large)
Buttermilk
(3/8 cup)
82
Vitamin D (IU)
52
56
calcium (MG)
115
0.46
riboflavin (MG)
0.17
0.89
Vitamin B12 (UG)
0.46
13
protein (G)
3.2
160
Vitamin A (UG)
47
View More
0.935 | 0.935 | 1.31 Complete Comparison:
Buttermilk vs. Egg


Cheddar Cheese

image of cheddar cheese

Similarity: > 90%

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

For 100 grams of egg and cheddar cheese:


Egg
(2 large)
Cheddar Cheese
(3/4 cup)
82
Vitamin D (IU)
24
56
calcium (MG)
710
0.46
riboflavin (MG)
0.43
0.89
Vitamin B12 (UG)
1.1
13
protein (G)
23
160
Vitamin A (UG)
337
View More
0.933 | 0.933 | 5.35 Complete Comparison:
Cheddar Cheese vs. Egg


meats

Several meats offer similar nutrients to egg including sausage, ham, turkey and chicken.

Sausage

image of 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
View More
0.954 | 0.954 | 4.09 Complete Comparison:
Sausage vs. Egg


Ham

image of 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
View More
0.94 | 0.94 | 3.69 Complete Comparison:
Ham vs. Egg


Turkey

image of turkey

Similarity: > 90%

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

For 100 grams of egg and turkey:


Egg
(2 large)
Turkey
(3.5 ounces)
82
Vitamin D (IU)
15
56
calcium (MG)
14
0.46
riboflavin (MG)
0.28
0.89
Vitamin B12 (UG)
1
13
protein (G)
29
160
Vitamin A (UG)
12
View More
0.935 | 0.935 | 4.38 Complete Comparison:
Turkey vs. Egg


Chicken

image of chicken

Similarity: > 90%

Chicken is also high in protein and contains some of the same nutrients. Moreover, chicken contains more potassium, thiamin, niacin and Vitamin B6 than egg.

For 100 grams of egg and chicken:


Egg
(2 large)
Chicken
(3.5 ounces)
82
Vitamin D (IU)
0
56
calcium (MG)
8
0.46
riboflavin (MG)
0.3
0.89
Vitamin B12 (UG)
0.51
13
protein (G)
23
160
Vitamin A (UG)
0
View More
0.932 | 0.932 | 3.86 Complete Comparison:
Chicken vs. Egg


vegan


Chocolate Ice Cream

image of 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
View More
0.942 | 0.942 | 2.99 Complete Comparison:
Chocolate Ice Cream vs. Egg


Chocolate Hazelnut Spread

image of chocolate hazelnut spread

Similarity: > 90%

Chocolate hazelnut spread is also high in calcium and contains some of the same nutrients. Also, chocolate hazelnut spread contains more dietary fiber, Vitamin E and iron than egg.

For 100 grams of egg and chocolate hazelnut spread:


Egg
(2 large)
Chocolate Hazelnut Spread
(2.75 servings)
82
Vitamin D (IU)
0
56
calcium (MG)
108
0.46
riboflavin (MG)
0.17
0.89
Vitamin B12 (UG)
0.27
13
protein (G)
5.4
160
Vitamin A (UG)
1
View More
0.934 | 0.934 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Egg


other


Quarter Pounder

image of 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
View More
0.946 | 0.946 | 3.23 Complete Comparison:
Quarter Pounder vs. Egg


Big Mac

image of 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
View More
0.941 | 0.941 | 2.72 Complete Comparison:
Big Mac vs. Egg


Protein Powder

image of 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
View More
0.941 | 0.941 | 3.36 Complete Comparison:
Protein Powder vs. Egg



Other Nutritional Substitutes

Food item missing