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  6. Almond vs. Egg

Almond vs. Egg — In-Depth Nutrition Comparison

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Significant differences between Almond and Egg

  • Almond has more Vitamin E , Manganese, Magnesium, Fiber, Vitamin B2, and Phosphorus, however, Egg is richer in Copper, Selenium, and Vitamin B12.
  • Almond 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

Almond 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.
Almond
Almond
8
:
2
Egg
Egg
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%
Contains more Copper +94%
Contains more Selenium +651.2%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
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%
Contains more Copper +94%
Contains more Selenium +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.
Almond
Almond
5
:
5
Egg
Egg
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%
Contains more Vitamin A +25900%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +196.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Folate - 44
Almond
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%
Egg
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%
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%
Contains more Vitamin A +25900%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +196.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Folate - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Egg
Egg
Contains more Protein +68.1%
Contains more Fats +370.6%
Contains more Carbs +1824.1%
Contains more Other +176.6%
Contains more Water +1592.1%
Almond
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
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 Protein +68.1%
Contains more Fats +370.6%
Contains more Carbs +1824.1%
Contains more Other +176.6%
Contains more Water +1592.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Egg
Egg
Contains more Monounsaturated Fat +673.9%
Contains more Polyunsaturated fat +771.9%
Contains less Saturated Fat -14.1%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +673.9%
Contains more Polyunsaturated fat +771.9%
Contains less Saturated 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.
Almond Egg
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 Almond Egg Opinion
Net carbs 9.05g 1.12g Almond
Protein 21.15g 12.58g Almond
Fats 49.93g 10.61g Almond
Carbs 21.55g 1.12g Almond
Calories 579kcal 155kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 1.12g Egg
Fiber 12.5g 0g Almond
Calcium 269mg 50mg Almond
Iron 3.71mg 1.19mg Almond
Magnesium 270mg 10mg Almond
Phosphorus 481mg 172mg Almond
Potassium 733mg 126mg Almond
Sodium 1mg 124mg Almond
Zinc 3.12mg 1.05mg Almond
Copper 1.031mg 2mg Egg
Manganese 2.179mg 0.026mg Almond
Selenium 4.1µg 30.8µg Egg
Vitamin A 2IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 25.63mg 1.03mg Almond
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin B1 0.205mg 0.066mg Almond
Vitamin B2 1.138mg 0.513mg Almond
Vitamin B3 3.618mg 0.064mg Almond
Vitamin B5 0.471mg 1.398mg Egg
Vitamin B6 0.137mg 0.121mg Almond
Folate 44µg 44µg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Tryptophan 0.211mg 0.153mg Almond
Threonine 0.601mg 0.604mg Egg
Isoleucine 0.751mg 0.686mg Almond
Leucine 1.473mg 1.075mg Almond
Lysine 0.568mg 0.904mg Egg
Methionine 0.157mg 0.392mg Egg
Phenylalanine 1.132mg 0.668mg Almond
Valine 0.855mg 0.767mg Almond
Histidine 0.539mg 0.298mg Almond
Cholesterol 0mg 373mg Almond
Trans Fat 0.015g Egg
Saturated Fat 3.802g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 31.551g 4.077g Almond
Polyunsaturated fat 12.329g 1.414g 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
Almond Egg
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
82%
Almond
45%
Egg
Minerals Daily Need Coverage Score
142%
Almond
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 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. Almond - 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.