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  6. Egg vs. Fruit salad

Egg vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between Egg and Fruit salad

  • Fruit salad has less Copper, Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, Vitamin D, Vitamin A RAE, and Iron.
  • Egg's daily need coverage for Copper is 217% more.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Egg vs Fruit salad 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
:
2
Fruit salad
Fruit salad
Contains more Calcium +354.5%
Contains more Iron +376%
Contains more Magnesium +25%
Contains more Phosphorus +1128.6%
Contains more Zinc +650%
Contains more Copper +3900%
Contains less Sodium -96%
Contains more Manganese +480.8%
Equal in Potassium - 116
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +354.5%
Contains more Iron +376%
Contains more Magnesium +25%
Contains more Phosphorus +1128.6%
Contains more Zinc +650%
Contains more Copper +3900%
Contains less Sodium -96%
Contains more Manganese +480.8%
Equal in Potassium - 116

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
:
3
Fruit salad
Fruit salad
Contains more Vitamin D +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +3564.3%
Contains more Vitamin B5 +2537.7%
Contains more Vitamin B6 +348.1%
Contains more Folate +1366.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +456.3%
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +3564.3%
Contains more Vitamin B5 +2537.7%
Contains more Vitamin B6 +348.1%
Contains more Folate +1366.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +456.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Fruit salad
Fruit salad
Contains more Protein +2366.7%
Contains more Fats +35266.7%
Contains more Other +311.5%
Contains more Carbs +1065.2%
Contains more Water +15.5%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +2366.7%
Contains more Fats +35266.7%
Contains more Other +311.5%
Contains more Carbs +1065.2%
Contains more Water +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +81440%
Contains more Polyunsaturated fat +12754.5%
Contains less Saturated Fat -99.9%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +81440%
Contains more Polyunsaturated fat +12754.5%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Fruit salad
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg Fruit salad Opinion
Net carbs 1.12g 12.05g Fruit salad
Protein 12.58g 0.51g Egg
Fats 10.61g 0.03g Egg
Carbs 1.12g 13.05g Fruit salad
Calories 155kcal 50kcal Egg
Sugar 1.12g Fruit salad
Fiber 0g 1g Fruit salad
Calcium 50mg 11mg Egg
Iron 1.19mg 0.25mg Egg
Magnesium 10mg 8mg Egg
Phosphorus 172mg 14mg Egg
Potassium 126mg 116mg Egg
Sodium 124mg 5mg Fruit salad
Zinc 1.05mg 0.14mg Egg
Copper 2mg 0.05mg Egg
Manganese 0.026mg 0.151mg Fruit salad
Selenium 30.8µg Egg
Vitamin A 520IU 600IU Fruit salad
Vitamin A RAE 149µg 30µg Egg
Vitamin E 1.03mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 3.3mg Fruit salad
Vitamin B1 0.066mg 0.011mg Egg
Vitamin B2 0.513mg 0.014mg Egg
Vitamin B3 0.064mg 0.356mg Fruit salad
Vitamin B5 1.398mg 0.053mg Egg
Vitamin B6 0.121mg 0.027mg Egg
Folate 44µg 3µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg Egg
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 373mg 0mg Fruit salad
Saturated Fat 3.267g 0.004g Fruit salad
Omega-3 - DHA 0.038g Egg
Omega-3 - EPA 0.005g Egg
Monounsaturated Fat 4.077g 0.005g Egg
Polyunsaturated fat 1.414g 0.011g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
45%
Egg
6%
Fruit salad
Minerals Daily Need Coverage Score
103%
Egg
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 119mg)
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 3.263g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.