Egg vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between eggs and wheat
- Eggs are higher in copper, vitamin B12, and vitamin B2, yet wheat is higher in manganese, selenium, phosphorus, vitamin B3, magnesium, and vitamin B1.
- Eggs cover your daily copper needs 161% more than wheat .
- The glycemic index of eggs is lower.
Food varieties used in this article are Egg, whole, cooked, hard-boiled and Wheat, durum.
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 CalciumCalcium | +47.1% |
| Contains more CopperCopper | +261.7% |
| Contains more MagnesiumMagnesium | +1340% |
| Contains more PotassiumPotassium | +242.1% |
| Contains more IronIron | +195.8% |
| Contains more ZincZinc | +296.2% |
| Contains more PhosphorusPhosphorus | +195.3% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +11484.6% |
| Contains more SeleniumSelenium | +190.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +324% |
| Contains more Vitamin B5Vitamin B5 | +49.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +534.8% |
| Contains more Vitamin B3Vitamin B3 | +10428.1% |
| Contains more Vitamin B6Vitamin B6 | +246.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.553mg | 161% |
| Manganese | 0.026mg | 3.012mg | 130% |
| Cholesterol | 373mg | 0mg | 124% |
| Selenium | 30.8µg | 89.4µg | 107% |
| Choline | 293.8mg | 53% | |
| Phosphorus | 172mg | 508mg | 48% |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Vitamin B3 | 0.064mg | 6.738mg | 42% |
| Magnesium | 10mg | 144mg | 32% |
| Vitamin B2 | 0.513mg | 0.121mg | 30% |
| Iron | 1.19mg | 3.52mg | 29% |
| Vitamin B1 | 0.066mg | 0.419mg | 29% |
| Zinc | 1.05mg | 4.16mg | 28% |
| Carbs | 1.12g | 71.13g | 23% |
| Vitamin B6 | 0.121mg | 0.419mg | 23% |
| Vitamin A | 149µg | 0µg | 17% |
| Saturated fat | 3.267g | 0.454g | 13% |
| Fats | 10.61g | 2.47g | 13% |
| Vitamin D | 87IU | 0IU | 11% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Vitamin B5 | 1.398mg | 0.935mg | 9% |
| Monounsaturated fat | 4.077g | 0.344g | 9% |
| Calories | 155kcal | 339kcal | 9% |
| Potassium | 126mg | 431mg | 9% |
| Vitamin E | 1.03mg | 7% | |
| Sodium | 124mg | 2mg | 5% |
| Polyunsaturated fat | 1.414g | 0.978g | 3% |
| Protein | 12.58g | 13.68g | 2% |
| Calcium | 50mg | 34mg | 2% |
| Net carbs | 1.12g | 71.13g | N/A |
| Sugar | 1.12g | N/A | |
| Vitamin K | 0.3µg | 0% | |
| Folate | 44µg | 43µg | 0% |
| Tryptophan | 0.153mg | 0.176mg | 0% |
| Threonine | 0.604mg | 0.366mg | 0% |
| Isoleucine | 0.686mg | 0.533mg | 0% |
| Leucine | 1.075mg | 0.934mg | 0% |
| Lysine | 0.904mg | 0.303mg | 0% |
| Methionine | 0.392mg | 0.221mg | 0% |
| Phenylalanine | 0.668mg | 0.681mg | 0% |
| Valine | 0.767mg | 0.594mg | 0% |
| Histidine | 0.298mg | 0.322mg | 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 FatsFats | +329.6% |
| Contains more WaterWater | +582.1% |
| Contains more CarbsCarbs | +6250.9% |
| Contains more OtherOther | +66.4% |
~equal in
Protein
~13.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1085.2% |
| Contains more Poly. FatPolyunsaturated fat | +44.6% |
| Contains less Sat. FatSaturated fat | -86.1% |