Egg vs. Spread — In-Depth Nutrition Comparison
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The main differences between eggs and spread
- Eggs are richer in phosphorus, yet spread is richer in vitamin A, vitamin K, monounsaturated fat, and polyunsaturated fat.
- Daily need coverage for cholesterol for eggs is 124% higher.
- Spread contains less cholesterol.
Food types used in this article are Egg, whole, cooked, hard-boiled and Margarine-like spread, SMART BEAT Super Light without saturated fat.
Infographic
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +950% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -83.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +65% |
| Contains more Vitamin KVitamin K | +4000% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 222% | |
| Cholesterol | 373mg | 0mg | 124% |
| Selenium | 30.8µg | 56% | |
| Choline | 293.8mg | 53% | |
| Vitamin B12 | 1.11µg | 46% | |
| Vitamin B2 | 0.513mg | 39% | |
| Vitamin B5 | 1.398mg | 28% | |
| Sodium | 124mg | 755mg | 27% |
| Protein | 12.58g | 0g | 25% |
| Phosphorus | 172mg | 0mg | 25% |
| Vitamin A | 149µg | 17% | |
| Polyunsaturated fat | 1.414g | 3.98g | 17% |
| Iron | 1.19mg | 15% | |
| Vitamin D | 2.2µg | 11% | |
| Folate | 44µg | 11% | |
| Vitamin D | 87IU | 11% | |
| Fats | 10.61g | 17.1g | 10% |
| Vitamin K | 0.3µg | 12.3µg | 10% |
| Zinc | 1.05mg | 10% | |
| Monounsaturated fat | 4.077g | 7.6g | 9% |
| Vitamin B6 | 0.121mg | 9% | |
| Vitamin B1 | 0.066mg | 6% | |
| Saturated fat | 3.267g | 2.22g | 5% |
| Calcium | 50mg | 5% | |
| Vitamin E | 1.03mg | 1.7mg | 4% |
| Potassium | 126mg | 12mg | 3% |
| Magnesium | 10mg | 2% | |
| Manganese | 0.026mg | 1% | |
| Calories | 155kcal | 158kcal | 0% |
| Carbs | 1.12g | 0g | 0% |
| Net carbs | 1.12g | 0g | N/A |
| Sugar | 1.12g | 0g | N/A |
| Vitamin B3 | 0.064mg | 0% | |
| Trans fat | 2.45g | N/A | |
| Tryptophan | 0.153mg | 0% | |
| Threonine | 0.604mg | 0% | |
| Isoleucine | 0.686mg | 0% | |
| Leucine | 1.075mg | 0% | |
| Lysine | 0.904mg | 0% | |
| Methionine | 0.392mg | 0% | |
| Phenylalanine | 0.668mg | 0% | |
| Valine | 0.767mg | 0% | |
| Histidine | 0.298mg | 0% | |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - DHA | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more FatsFats | +61.2% |
| Contains more OtherOther | +93.5% |
~equal in
Water
~80.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32% |
| Contains more Mono. FatMonounsaturated fat | +86.4% |
| Contains more Poly. FatPolyunsaturated fat | +181.5% |
