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  6. Fruit salad vs. Egg

Fruit salad vs. Egg — In-Depth Nutrition Comparison

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Important differences between fruit salad and eggs

  • Fruit salad has less copper, vitamin B12, vitamin B2, vitamin B5, phosphorus, vitamin D, iron, and folate.
  • Eggs' daily need coverage for copper is 217% more.
  • Fruit salad is lower in saturated fat.
  • Fruit salad has a higher glycemic index than eggs.

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

Infographic

Fruit salad vs Egg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Egg
Egg
7
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%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +480.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +354.5%
Contains more IronIron +376%
Contains more CopperCopper +3900%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +1128.6%
~equal in Potassium ~126mg

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.
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Egg
Egg
11
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +456.3%
Contains more Vitamin AVitamin A +396.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +3564.3%
Contains more Vitamin B5Vitamin B5 +2537.7%
Contains more Vitamin B6Vitamin B6 +348.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1366.7%

All nutrients comparison - raw data values

Nutrient Fruit salad Egg DV% diff.
Copper 0.05mg 2mg 217%
Cholesterol 0mg 373mg 124%
Selenium 30.8µg 56%
Choline 293.8mg 53%
Vitamin B12 0µg 1.11µg 46%
Vitamin B2 0.014mg 0.513mg 38%
Vitamin B5 0.053mg 1.398mg 27%
Protein 0.51g 12.58g 24%
Phosphorus 14mg 172mg 23%
Fats 0.03g 10.61g 16%
Saturated fat 0.004g 3.267g 15%
Vitamin A 30µg 149µg 13%
Iron 0.25mg 1.19mg 12%
Vitamin D 0IU 87IU 11%
Vitamin D 0µg 2.2µg 11%
Folate 3µg 44µg 10%
Monounsaturated fat 0.005g 4.077g 10%
Polyunsaturated fat 0.011g 1.414g 9%
Zinc 0.14mg 1.05mg 8%
Vitamin B6 0.027mg 0.121mg 7%
Vitamin E 1.03mg 7%
Calories 50kcal 155kcal 5%
Vitamin B1 0.011mg 0.066mg 5%
Manganese 0.151mg 0.026mg 5%
Sodium 5mg 124mg 5%
Calcium 11mg 50mg 4%
Carbs 13.05g 1.12g 4%
Vitamin C 3.3mg 0mg 4%
Fiber 1g 0g 4%
Vitamin B3 0.356mg 0.064mg 2%
Net carbs 12.05g 1.12g N/A
Magnesium 8mg 10mg 0%
Potassium 116mg 126mg 0%
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +1065.2%
Contains more WaterWater +15.5%
Contains more ProteinProtein +2366.7%
Contains more FatsFats +35266.7%
Contains more OtherOther +311.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +81440%
Contains more Poly. FatPolyunsaturated fat +12754.5%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.