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Egg vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between Egg and Almonds

  • Egg has more Copper, Selenium, and Vitamin B12, however, Almonds are richer in Vitamin E, Manganese, Magnesium, Fiber, Vitamin B2, and Phosphorus.
  • Almonds 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 Almonds 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
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%
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%
Contains more CopperCopper +94%
Contains more SeleniumSelenium +651.2%
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%

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
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%
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%
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%
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%
~equal in Vitamin C ~0mg
~equal in Folate ~44µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 WaterWater +1592.1%
Contains more ProteinProtein +68.1%
Contains more FatsFats +370.6%
Contains more CarbsCarbs +1824.1%
Contains more OtherOther +176.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -14.1%
Contains more Mono. FatMonounsaturated Fat +673.9%
Contains more Poly. FatPolyunsaturated 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 Almonds
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 Egg Almonds Opinion
Calories 155kcal 579kcal Almonds
Protein 12.58g 21.15g Almonds
Fats 10.61g 49.93g Almonds
Net carbs 1.12g 9.05g Almonds
Carbs 1.12g 21.55g Almonds
Cholesterol 373mg 0mg Almonds
Vitamin D 87IU 0IU Egg
Magnesium 10mg 270mg Almonds
Calcium 50mg 269mg Almonds
Potassium 126mg 733mg Almonds
Iron 1.19mg 3.71mg Almonds
Sugar 1.12g 4.35g Egg
Fiber 0g 12.5g Almonds
Copper 2mg 1.031mg Egg
Zinc 1.05mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 172mg 481mg Almonds
Sodium 124mg 1mg Almonds
Vitamin A 520IU 2IU Egg
Vitamin A 149µg 0µg Egg
Vitamin E 1.03mg 25.63mg Almonds
Vitamin D 2.2µg 0µg Egg
Manganese 0.026mg 2.179mg Almonds
Selenium 30.8µg 4.1µg Egg
Vitamin B1 0.066mg 0.205mg Almonds
Vitamin B2 0.513mg 1.138mg Almonds
Vitamin B3 0.064mg 3.618mg Almonds
Vitamin B5 1.398mg 0.471mg Egg
Vitamin B6 0.121mg 0.137mg Almonds
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 0µg Egg
Folate 44µg 44µg
Trans Fat 0.015g Egg
Choline 293.8mg 52.1mg Egg
Saturated Fat 3.267g 3.802g Egg
Monounsaturated Fat 4.077g 31.551g Almonds
Polyunsaturated fat 1.414g 12.329g Almonds
Tryptophan 0.153mg 0.211mg Almonds
Threonine 0.604mg 0.601mg Egg
Isoleucine 0.686mg 0.751mg Almonds
Leucine 1.075mg 1.473mg Almonds
Lysine 0.904mg 0.568mg Egg
Methionine 0.392mg 0.157mg Egg
Phenylalanine 0.668mg 1.132mg Almonds
Valine 0.767mg 0.855mg Almonds
Histidine 0.298mg 0.539mg Almonds
Fructose 0.11g Almonds
Omega-3 - EPA 0.005g 0g Egg
Omega-3 - DHA 0.038g 0g 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
Egg Almonds
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
54%
Egg
78%
Almonds
Minerals Daily Need Coverage Score
103%
Egg
142%
Almonds

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