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Pancake vs. Egg — In-Depth Nutrition Comparison

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Important differences between pancake and eggs

  • Pancake has more calcium, vitamin B1, and vitamin B3; however, eggs have more copper, vitamin B12, selenium, vitamin B5, and vitamin B2.
  • Eggs' daily need coverage for copper is 217% more.
  • Pancake has 24 times more vitamin B3 than eggs. Pancake has 1.567mg of vitamin B3, while eggs have 0.064mg.
  • Eggs are lower in sodium.
  • Pancake has a higher glycemic index than eggs.

The food varieties used in the comparison are Pancakes, plain, prepared from recipe and Egg, whole, cooked, hard-boiled.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Egg
Egg
4
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 more MagnesiumMagnesium +60%
Contains more CalciumCalcium +338%
Contains more IronIron +51.3%
Contains more ManganeseManganese +669.2%
Contains more CopperCopper +3981.6%
Contains more ZincZinc +87.5%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +106.7%
~equal in Potassium ~126mg
~equal in Phosphorus ~172mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 18% 0% 50% 65% 29% 24% 11% 28% 0% 29%
Egg
Egg
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +204.5%
Contains more Vitamin B3Vitamin B3 +2348.4%
Contains more Vitamin AVitamin A +175.9%
Contains more Vitamin B2Vitamin B2 +82.6%
Contains more Vitamin B5Vitamin B5 +245.2%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin B12Vitamin B12 +404.5%
Contains more FolateFolate +15.8%

All nutrients comparison - raw data values

Nutrient Pancake Egg DV% diff.
Copper 0.049mg 2mg 217%
Cholesterol 59mg 373mg 105%
Choline 293.8mg 53%
Vitamin B12 0.22µg 1.11µg 37%
Selenium 14.9µg 30.8µg 29%
Vitamin B5 0.405mg 1.398mg 20%
Polyunsaturated fat 4.447g 1.414g 20%
Vitamin B2 0.281mg 0.513mg 18%
Calcium 219mg 50mg 17%
Sodium 439mg 124mg 14%
Protein 6.4g 12.58g 12%
Vitamin D* 87 IU 11%
Vitamin D 2.2µg 11%
Vitamin A 54µg 149µg 11%
Vitamin B1 0.201mg 0.066mg 11%
Carbs 28.3g 1.12g 9%
Vitamin B3 1.567mg 0.064mg 9%
Iron 1.8mg 1.19mg 8%
Manganese 0.2mg 0.026mg 8%
Vitamin E 1.03mg 7%
Vitamin B6 0.046mg 0.121mg 6%
Saturated fat 2.122g 3.267g 5%
Calories 227kcal 155kcal 4%
Zinc 0.56mg 1.05mg 4%
Monounsaturated fat 2.474g 4.077g 4%
Phosphorus 159mg 172mg 2%
Folate 38µg 44µg 2%
Fats 9.7g 10.61g 1%
Magnesium 16mg 10mg 1%
Protein per 100 calories 2.8g 8.1g N/A
Calories per 10 g protein 355kcal 123kcal N/A
Weight per 100 calories 44g 65g N/A
Unsaturated / Saturated Fat ratio 3.3 1.7 N/A
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 1.12g N/A
Potassium 132mg 126mg 0%
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.08mg 0.153mg 0%
Threonine 0.237mg 0.604mg 0%
Isoleucine 0.297mg 0.686mg 0%
Leucine 0.513mg 1.075mg 0%
Lysine 0.321mg 0.904mg 0%
Methionine 0.147mg 0.392mg 0%
Phenylalanine 0.319mg 0.668mg 0%
Valine 0.335mg 0.767mg 0%
Histidine 0.152mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0.005g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +2426.8%
Contains more OtherOther +152.3%
Contains more ProteinProtein +96.6%
Contains more WaterWater +41.1%
~equal in Fats ~10.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
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
Contains less Sat. FatSaturated fat -35%
Contains more Poly. FatPolyunsaturated fat +214.5%
Contains more Mono. FatMonounsaturated fat +64.8%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.