Egg, whole, raw, fresh vs Nuts, almonds
Nutrition comparison per 100g serving
Macronutrient Comparison
| Nutrient | Egg, whole, raw, fresh | Nuts, almonds | Winner |
|---|---|---|---|
| Calories | 143 kcal | 579 kcal | |
| Total Fat | 9.5g | 49.9g | |
| Saturated Fat | 3.1g | 3.8g | |
| Cholesterol | 372mg | 0mg | |
| Sodium | 142mg | 1mg | |
| Total Carbohydrates | 0.7g | 21.6g | |
| Dietary Fiber | 0g | 12.5g | |
| Sugars | 0.4g | 4.3g | |
| Protein | 12.6g | 21.2g |
Vitamin Comparison
| Vitamin | Egg, whole, raw, fresh | Nuts, almonds |
|---|---|---|
| Vitamin A | 160mcg | 0mcg |
| Vitamin D | 2mcg | 0mcg |
| Vitamin E | 1.1mg | 25.6mg |
| Vitamin K | 0.3mcg | 0mcg |
| Thiamin (B1) | 0.0mg | 0.2mg |
| Riboflavin (B2) | 0.5mg | 1.1mg |
| Niacin (B3) | 0.1mg | 3.6mg |
| Vitamin B6 | 0.2mg | 0.1mg |
| Folate | 47mcg | 44mcg |
| Vitamin B12 | 0.9mcg | 0mcg |
Mineral Comparison
| Mineral | Egg, whole, raw, fresh | Nuts, almonds |
|---|---|---|
| Calcium | 56mg | 269mg |
| Iron | 1.8mg | 3.7mg |
| Magnesium | 12mg | 270mg |
| Phosphorus | 198mg | 481mg |
| Potassium | 138mg | 733mg |
| Zinc | 1.3mg | 3.1mg |
| Selenium | 30.7mcg | 4.1mcg |
Résumé
Egg, whole, raw, fresh is lower in calories. Nuts, almonds has more protein. Overall, Nuts, almonds wins in 5 of 9 categories.
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Nutritional Disclaimer
This content is for educational and informational purposes only. Nutritional values may vary based on preparation method, portion size, and product brand. Always consult a qualified healthcare provider or registered dietitian for personalized dietary advice.
Data sources: USDA FoodData Central, Korea MFDS, Japan MEXT.