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Spread vs. Egg — In-Depth Nutrition Comparison

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Important differences between spread and eggs

  • Spread has less copper, choline, selenium, vitamin B2, vitamin B5, phosphorus, and vitamin D.
  • Eggs' daily need coverage for copper is 208% more.
  • Spread has 8 times more sodium than eggs. Spread has 1013mg of sodium, while eggs have 124mg.

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

Infographic

Spread 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.
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%
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%
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 ~1.05mg
~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.
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%
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%
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.121mg
~equal in Vitamin B12 ~1.11µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +63.4%
Contains more CarbsCarbs +966.1%
Contains more OtherOther +159.8%
Contains more ProteinProtein +64.2%
Contains more WaterWater +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 more Mono. FatMonounsaturated fat +86%
Contains more Poly. FatPolyunsaturated fat +81.4%
Contains less Sat. FatSaturated fat -45.3%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Egg
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
30%
Spread
53%
Egg
Minerals Daily Need Coverage Score
33%
Spread
103%
Egg

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