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Egg vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between eggs and almonds

  • Eggs have more copper, selenium, and vitamin B12; however, almonds are richer in vitamin E, manganese, magnesium, fiber, vitamin B2, and phosphorus.
  • Almonds cover your daily vitamin E needs 164% more than eggs.

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +196.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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

All nutrients comparison - raw data values

Nutrient Egg Almonds DV% diff.
Vitamin E 1.03mg 25.63mg 164%
Cholesterol 373mg 0mg 124%
Copper 2mg 1.031mg 108%
Manganese 0.026mg 2.179mg 94%
Polyunsaturated fat 1.414g 12.329g 73%
Monounsaturated fat 4.077g 31.551g 69%
Magnesium 10mg 270mg 62%
Fats 10.61g 49.93g 60%
Fiber 0g 12.5g 50%
Selenium 30.8µg 4.1µg 49%
Vitamin B2 0.513mg 1.138mg 48%
Vitamin B12 1.11µg 0µg 46%
Phosphorus 172mg 481mg 44%
Choline 293.8mg 52.1mg 44%
Iron 1.19mg 3.71mg 32%
Calcium 50mg 269mg 22%
Vitamin B3 0.064mg 3.618mg 22%
Calories 155kcal 579kcal 21%
Zinc 1.05mg 3.12mg 19%
Vitamin B5 1.398mg 0.471mg 19%
Potassium 126mg 733mg 18%
Protein 12.58g 21.15g 17%
Vitamin A 149µg 0µg 17%
Vitamin B1 0.066mg 0.205mg 12%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Carbs 1.12g 21.55g 7%
Sodium 124mg 1mg 5%
Saturated fat 3.267g 3.802g 2%
Vitamin B6 0.121mg 0.137mg 1%
Protein per 100 calories 8.1g 3.7g N/A
Calories per 10 g protein 123kcal 274kcal N/A
Weight per 100 calories 65g 17g N/A
Unsaturated / Saturated Fat ratio 1.7 12 N/A
Net carbs 1.12g 9.05g N/A
Sugar 1.12g 4.35g N/A
Starch 0.72g 0%
Vitamin K 0.3µg 0µg 0%
Folate 44µg 44µg 0%
Trans fat 0.015g N/A
Tryptophan 0.153mg 0.211mg 0%
Threonine 0.604mg 0.601mg 0%
Isoleucine 0.686mg 0.751mg 0%
Leucine 1.075mg 1.473mg 0%
Lysine 0.904mg 0.568mg 0%
Methionine 0.392mg 0.157mg 0%
Phenylalanine 0.668mg 1.132mg 0%
Valine 0.767mg 0.855mg 0%
Histidine 0.298mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

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%

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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.