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Almonds vs. Egg — In-Depth Nutrition Comparison

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Significant differences between Almonds and Egg

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

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

Infographic

Almonds vs Egg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +438%
Contains more PotassiumPotassium +481.7%
Contains more IronIron +211.8%
Contains more ZincZinc +197.1%
Contains more PhosphorusPhosphorus +179.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +8280.8%
Contains more CopperCopper +94%
Contains more SeleniumSelenium +651.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Egg
Egg
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin EVitamin E +2388.3%
Contains more Vitamin B1Vitamin B1 +210.6%
Contains more Vitamin B2Vitamin B2 +121.8%
Contains more Vitamin B3Vitamin B3 +5553.1%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +196.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +463.9%
~equal in Vitamin C ~0mg
~equal in Folate ~44µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +68.1%
Contains more FatsFats +370.6%
Contains more CarbsCarbs +1824.1%
Contains more OtherOther +176.6%
Contains more WaterWater +1592.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Egg
Egg
1
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated Fat +673.9%
Contains more Poly. FatPolyunsaturated fat +771.9%
Contains less Sat. FatSaturated Fat -14.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Egg Opinion
Calories 579kcal 155kcal Almonds
Protein 21.15g 12.58g Almonds
Fats 49.93g 10.61g Almonds
Net carbs 9.05g 1.12g Almonds
Carbs 21.55g 1.12g Almonds
Cholesterol 0mg 373mg Almonds
Vitamin D 0IU 87IU Egg
Magnesium 270mg 10mg Almonds
Calcium 269mg 50mg Almonds
Potassium 733mg 126mg Almonds
Iron 3.71mg 1.19mg Almonds
Sugar 4.35g 1.12g Egg
Fiber 12.5g 0g Almonds
Copper 1.031mg 2mg Egg
Zinc 3.12mg 1.05mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 172mg Almonds
Sodium 1mg 124mg Almonds
Vitamin A 2IU 520IU Egg
Vitamin A 0µg 149µg Egg
Vitamin E 25.63mg 1.03mg Almonds
Vitamin D 0µg 2.2µg Egg
Manganese 2.179mg 0.026mg Almonds
Selenium 4.1µg 30.8µg Egg
Vitamin B1 0.205mg 0.066mg Almonds
Vitamin B2 1.138mg 0.513mg Almonds
Vitamin B3 3.618mg 0.064mg Almonds
Vitamin B5 0.471mg 1.398mg Egg
Vitamin B6 0.137mg 0.121mg Almonds
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Folate 44µg 44µg
Trans Fat 0.015g Egg
Choline 52.1mg 293.8mg Egg
Saturated Fat 3.802g 3.267g Egg
Monounsaturated Fat 31.551g 4.077g Almonds
Polyunsaturated fat 12.329g 1.414g Almonds
Tryptophan 0.211mg 0.153mg Almonds
Threonine 0.601mg 0.604mg Egg
Isoleucine 0.751mg 0.686mg Almonds
Leucine 1.473mg 1.075mg Almonds
Lysine 0.568mg 0.904mg Egg
Methionine 0.157mg 0.392mg Egg
Phenylalanine 1.132mg 0.668mg Almonds
Valine 0.855mg 0.767mg Almonds
Histidine 0.539mg 0.298mg Almonds
Fructose 0.11g Almonds
Omega-3 - EPA 0g 0.005g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
54%
Egg
Minerals Daily Need Coverage Score
142%
Almonds
103%
Egg

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 is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 123mg)
Which food is richer in minerals?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.