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Egg vs. Almond — In-Depth Nutrition Comparison

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Significant differences between Egg and Almond

  • Egg has more Copper, Selenium, and Vitamin B12, however, Almond is richer in Vitamin E , Manganese, Magnesium, Fiber, Vitamin B2, and Phosphorus.
  • Almond covers your daily Vitamin E needs 164% more than Egg.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Nuts, almonds.

Infographic

Egg vs Almond infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
2
:
8
Almond
Contains more Copper +94%
Contains more Selenium +651.2%
Contains more Calcium +438%
Contains more Iron +211.8%
Contains more Magnesium +2600%
Contains more Phosphorus +179.7%
Contains more Potassium +481.7%
Contains less Sodium -99.2%
Contains more Zinc +197.1%
Contains more Manganese +8280.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Copper +94%
Contains more Selenium +651.2%
Contains more Calcium +438%
Contains more Iron +211.8%
Contains more Magnesium +2600%
Contains more Phosphorus +179.7%
Contains more Potassium +481.7%
Contains less Sodium -99.2%
Contains more Zinc +197.1%
Contains more Manganese +8280.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
5
:
5
Almond
Contains more Vitamin A +25900%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +196.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2388.3%
Contains more Vitamin B1 +210.6%
Contains more Vitamin B2 +121.8%
Contains more Vitamin B3 +5553.1%
Contains more Vitamin B6 +13.2%
Equal in Folate - 44
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +25900%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +196.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2388.3%
Contains more Vitamin B1 +210.6%
Contains more Vitamin B2 +121.8%
Contains more Vitamin B3 +5553.1%
Contains more Vitamin B6 +13.2%
Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
1
:
4
Almond
Contains more Water +1592.1%
Contains more Protein +68.1%
Contains more Fats +370.6%
Contains more Carbs +1824.1%
Contains more Other +176.6%
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Water +1592.1%
Contains more Protein +68.1%
Contains more Fats +370.6%
Contains more Carbs +1824.1%
Contains more Other +176.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
1
:
2
Almond
Contains less Saturated Fat -14.1%
Contains more Monounsaturated Fat +673.9%
Contains more Polyunsaturated fat +771.9%
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -14.1%
Contains more Monounsaturated Fat +673.9%
Contains more Polyunsaturated fat +771.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Almond Opinion
Net carbs 1.12g 9.05g Almond
Protein 12.58g 21.15g Almond
Fats 10.61g 49.93g Almond
Carbs 1.12g 21.55g Almond
Calories 155kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 1.12g 4.35g Egg
Fiber 0g 12.5g Almond
Calcium 50mg 269mg Almond
Iron 1.19mg 3.71mg Almond
Magnesium 10mg 270mg Almond
Phosphorus 172mg 481mg Almond
Potassium 126mg 733mg Almond
Sodium 124mg 1mg Almond
Zinc 1.05mg 3.12mg Almond
Copper 2mg 1.031mg Egg
Manganese 0.026mg 2.179mg Almond
Selenium 30.8µg 4.1µg Egg
Vitamin A 520IU 2IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 25.63mg Almond
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.205mg Almond
Vitamin B2 0.513mg 1.138mg Almond
Vitamin B3 0.064mg 3.618mg Almond
Vitamin B5 1.398mg 0.471mg Egg
Vitamin B6 0.121mg 0.137mg Almond
Folate 44µg 44µg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 0µg Egg
Tryptophan 0.153mg 0.211mg Almond
Threonine 0.604mg 0.601mg Egg
Isoleucine 0.686mg 0.751mg Almond
Leucine 1.075mg 1.473mg Almond
Lysine 0.904mg 0.568mg Egg
Methionine 0.392mg 0.157mg Egg
Phenylalanine 0.668mg 1.132mg Almond
Valine 0.767mg 0.855mg Almond
Histidine 0.298mg 0.539mg Almond
Cholesterol 373mg 0mg Almond
Trans Fat 0.015g Egg
Saturated Fat 3.267g 3.802g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 31.551g Almond
Polyunsaturated fat 1.414g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
82%
Almond
Minerals Daily Need Coverage Score
103%
Egg
142%
Almond

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 3.23g)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 0.535g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 123mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 373mg)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.