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Egg vs. Apple — In-Depth Nutrition Comparison

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Important differences between eggs and apples

  • Apples have less copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, phosphorus, and iron.
  • Eggs' daily need coverage for copper is 219% more.
  • Apples have a higher glycemic index than eggs.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Apples, raw, with skin.

Infographic

Egg vs Apple 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
8
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%
Apple
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +891.7%
Contains more CopperCopper +7307.4%
Contains more ZincZinc +2525%
Contains more PhosphorusPhosphorus +1463.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +34.6%

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
9
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%
Apple
Apple
3
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 15% 0% 1% 3.6% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +4866.7%
Contains more Vitamin EVitamin E +472.2%
Contains more Vitamin B1Vitamin B1 +288.2%
Contains more Vitamin B2Vitamin B2 +1873.1%
Contains more Vitamin B5Vitamin B5 +2191.8%
Contains more Vitamin B6Vitamin B6 +195.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +42.2%
Contains more Vitamin KVitamin K +633.3%

All nutrients comparison - raw data values

Nutrient Egg Apple DV% diff.
Copper 2mg 0.027mg 219%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0µg 56%
Choline 293.8mg 3.4mg 53%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.026mg 37%
Vitamin B5 1.398mg 0.061mg 27%
Protein 12.58g 0.26g 25%
Phosphorus 172mg 11mg 23%
Fats 10.61g 0.17g 16%
Vitamin A 149µg 3µg 16%
Saturated fat 3.267g 0.028g 15%
Iron 1.19mg 0.12mg 13%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Fiber 0g 2.4g 10%
Folate 44µg 3µg 10%
Monounsaturated fat 4.077g 0.007g 10%
Zinc 1.05mg 0.04mg 9%
Polyunsaturated fat 1.414g 0.051g 9%
Fructose 5.9g 7%
Vitamin E 1.03mg 0.18mg 6%
Vitamin B6 0.121mg 0.041mg 6%
Calories 155kcal 52kcal 5%
Vitamin C 0mg 4.6mg 5%
Sodium 124mg 1mg 5%
Carbs 1.12g 13.81g 4%
Calcium 50mg 6mg 4%
Vitamin B1 0.066mg 0.017mg 4%
Vitamin K 0.3µg 2.2µg 2%
Magnesium 10mg 5mg 1%
Potassium 126mg 107mg 1%
Protein per 100 calories 8.1g 0.5g N/A
Calories per 10 g protein 123kcal 2000kcal N/A
Weight per 100 calories 65g 192g N/A
Unsaturated / Saturated Fat ratio 1.7 2.1 N/A
Net carbs 1.12g 11.41g N/A
Sugar 1.12g 10.39g N/A
Starch 0.05g 0%
Manganese 0.026mg 0.035mg 0%
Vitamin B3 0.064mg 0.091mg 0%
Tryptophan 0.153mg 0.001mg 0%
Threonine 0.604mg 0.006mg 0%
Isoleucine 0.686mg 0.006mg 0%
Leucine 1.075mg 0.013mg 0%
Lysine 0.904mg 0.012mg 0%
Methionine 0.392mg 0.001mg 0%
Phenylalanine 0.668mg 0.006mg 0%
Valine 0.767mg 0.012mg 0%
Histidine 0.298mg 0.005mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +4738.5%
Contains more FatsFats +6141.2%
Contains more OtherOther +435%
Contains more CarbsCarbs +1133%
Contains more WaterWater +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +58142.9%
Contains more Poly. FatPolyunsaturated fat +2672.5%
Contains less Sat. FatSaturated fat -99.1%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.