Egg vs. French toast — In-Depth Nutrition Comparison

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How are eggs and french toast different?

Eggs have more copper, vitamin B12, selenium, vitamin B5, vitamin B2, and phosphorus; however, french toast is richer in vitamin B1 and vitamin B3.
Eggs cover your daily need for copper, 216% more than french toast.
Eggs have 4 times more vitamin B12 than french toast. Eggs have 1.11µg of vitamin B12, while french toast has 0.31µg.
French toast contains less cholesterol.
French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of eggs is 0.

Egg, whole, cooked, hard-boiled and French toast, prepared from recipe, made with low fat (2%) milk types were used in this article.

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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

French toast

Contains more CopperCopper	+3348.3%
Contains more ZincZinc	+56.7%
Contains more PhosphorusPhosphorus	+47%
Contains less SodiumSodium	-74.1%
Contains more SeleniumSelenium	+53.2%

Contains more MagnesiumMagnesium	+70%
Contains more CalciumCalcium	+100%
Contains more IronIron	+40.3%
Contains more ManganeseManganese	+623.1%

~equal in Potassium ~134mg

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

French toast

Contains more Vitamin AVitamin A	+20.2%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+59.8%
Contains more Vitamin B5Vitamin B5	+154.6%
Contains more Vitamin B6Vitamin B6	+63.5%
Contains more Vitamin B12Vitamin B12	+258.1%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+209.1%
Contains more Vitamin B3Vitamin B3	+2443.8%

~equal in Folate ~43µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	2mg	0.058mg	216%
Cholesterol	373mg	116mg	86%
Choline	293.8mg		53%
Vitamin B12	1.11µg	0.31µg	33%
Selenium	30.8µg	20.1µg	19%
Vitamin B5	1.398mg	0.549mg	17%
Sodium	124mg	479mg	15%
Vitamin B2	0.513mg	0.321mg	15%
Vitamin B1	0.066mg	0.204mg	12%
Vitamin D	2.2µg		11%
Vitamin D	87IU		11%
Vitamin B3	0.064mg	1.628mg	10%
Protein	12.58g	7.7g	10%
Carbs	1.12g	25g	8%
Phosphorus	172mg	117mg	8%
Polyunsaturated fat	1.414g	2.594g	8%
Vitamin E	1.03mg		7%
Manganese	0.026mg	0.188mg	7%
Iron	1.19mg	1.67mg	6%
Calcium	50mg	100mg	5%
Vitamin B6	0.121mg	0.074mg	4%
Calories	155kcal	229kcal	4%
Vitamin A	149µg	124µg	3%
Zinc	1.05mg	0.67mg	3%
Saturated fat	3.267g	2.723g	2%
Magnesium	10mg	17mg	2%
Monounsaturated fat	4.077g	4.524g	1%
Fats	10.61g	10.8g	0%
Vitamin C	0mg	0.3mg	0%
Net carbs	1.12g	25g	N/A
Potassium	126mg	134mg	0%
Sugar	1.12g		N/A
Vitamin K	0.3µg		0%
Folate	44µg	43µg	0%
Tryptophan	0.153mg	0.094mg	0%
Threonine	0.604mg	0.305mg	0%
Isoleucine	0.686mg	0.375mg	0%
Leucine	1.075mg	0.621mg	0%
Lysine	0.904mg	0.413mg	0%
Methionine	0.392mg	0.188mg	0%
Phenylalanine	0.668mg	0.389mg	0%
Valine	0.767mg	0.419mg	0%
Histidine	0.298mg	0.179mg	0%
Omega-3 - EPA	0.005g	0.001g	N/A
Omega-3 - DHA	0.038g	0.01g	N/A