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Egg vs. Spread — In-Depth Nutrition Comparison

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Important differences between eggs and spread

  • Spread has less copper, choline, selenium, vitamin B2, vitamin B5, phosphorus, and vitamin D.
  • Eggs' daily need coverage for copper is 208% more.
  • Eggs have 10 times more cholesterol than spread. Eggs have 373mg of cholesterol, while spread has 38mg.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Sandwich spread, pork, beef.

Infographic

Egg vs Spread 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%
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +50.6%
Contains more CopperCopper +1438.5%
Contains more PhosphorusPhosphorus +191.5%
Contains less SodiumSodium -87.8%
Contains more SeleniumSelenium +217.5%
~equal in Zinc ~1.02mg
~equal in Manganese ~0.026mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Spread
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin AVitamin A +473.1%
Contains more Vitamin DVitamin D +266.7%
Contains more Vitamin B2Vitamin B2 +282.8%
Contains more Vitamin B5Vitamin B5 +225.1%
Contains more FolateFolate +2100%
Contains more CholineCholine +371.6%
Contains more Vitamin EVitamin E +68.9%
Contains more Vitamin B1Vitamin B1 +160.6%
Contains more Vitamin B3Vitamin B3 +2603.1%
Contains more Vitamin KVitamin K +433.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~1.12µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +64.2%
Contains more WaterWater +23.8%
Contains more FatsFats +63.4%
Contains more CarbsCarbs +966.1%
Contains more OtherOther +159.8%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -45.3%
Contains more Mono. FatMonounsaturated fat +86%
Contains more Poly. FatPolyunsaturated fat +81.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Spread DV% diff.
Copper 2mg 0.13mg 208%
Cholesterol 373mg 38mg 112%
Choline 293.8mg 62.3mg 42%
Sodium 124mg 1013mg 39%
Selenium 30.8µg 9.7µg 38%
Vitamin B2 0.513mg 0.134mg 29%
Vitamin B5 1.398mg 0.43mg 19%
Phosphorus 172mg 59mg 16%
Vitamin A 149µg 26µg 14%
Saturated fat 3.267g 5.977g 12%
Folate 44µg 2µg 11%
Protein 12.58g 7.66g 10%
Fats 10.61g 17.34g 10%
Vitamin B3 0.064mg 1.73mg 10%
Vitamin B1 0.066mg 0.172mg 9%
Monounsaturated fat 4.077g 7.584g 9%
Vitamin D 87IU 22IU 8%
Polyunsaturated fat 1.414g 2.565g 8%
Vitamin D 2.2µg 0.6µg 8%
Vitamin E 1.03mg 1.74mg 5%
Iron 1.19mg 0.79mg 5%
Calories 155kcal 235kcal 4%
Calcium 50mg 12mg 4%
Carbs 1.12g 11.94g 4%
Fiber 0g 0.2g 1%
Vitamin K 0.3µg 1.6µg 1%
Net carbs 1.12g 11.74g N/A
Magnesium 10mg 8mg 0%
Potassium 126mg 110mg 0%
Sugar 1.12g 0g N/A
Zinc 1.05mg 1.02mg 0%
Manganese 0.026mg 0.026mg 0%
Vitamin B6 0.121mg 0.12mg 0%
Vitamin B12 1.11µg 1.12µg 0%
Tryptophan 0.153mg 0.082mg 0%
Threonine 0.604mg 0.334mg 0%
Isoleucine 0.686mg 0.334mg 0%
Leucine 1.075mg 0.6mg 0%
Lysine 0.904mg 0.663mg 0%
Methionine 0.392mg 0.196mg 0%
Phenylalanine 0.668mg 0.301mg 0%
Valine 0.767mg 0.356mg 0%
Histidine 0.298mg 0.279mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
53%
Egg
30%
Spread
Minerals Daily Need Coverage Score
103%
Egg
33%
Spread

Comparison summary

Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 335mg)
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 1.12g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 889mg)
Which food is lower in Saturated fat?
Egg
Egg is lower in Saturated fat (difference - 2.71g)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.