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Almonds vs. Egg — In-Depth Nutrition Comparison

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Significant differences between almonds and eggs

  • Almonds have more vitamin E, manganese, magnesium, fiber, vitamin B2, and phosphorus; however, eggs are richer in copper, selenium, and vitamin B12.
  • Almonds cover your daily vitamin E needs 164% more than eggs.

Specific food types used in this comparison are Nuts, almonds and Egg, whole, cooked, hard-boiled.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Egg
Egg
2
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 +2600%
Contains more CalciumCalcium +438%
Contains more PotassiumPotassium +481.7%
Contains more IronIron +211.8%
Contains more ZincZinc +197.1%
Contains more PhosphorusPhosphorus +179.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +8280.8%
Contains more CopperCopper +94%
Contains more SeleniumSelenium +651.2%

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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Egg
Egg
5
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 EVitamin E +2388.3%
Contains more Vitamin B1Vitamin B1 +210.6%
Contains more Vitamin B2Vitamin B2 +121.8%
Contains more Vitamin B3Vitamin B3 +5553.1%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +196.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient Almonds Egg DV% diff.
Vitamin E 25.63mg 1.03mg 164%
Cholesterol 0mg 373mg 124%
Copper 1.031mg 2mg 108%
Manganese 2.179mg 0.026mg 94%
Polyunsaturated fat 12.329g 1.414g 73%
Monounsaturated fat 31.551g 4.077g 69%
Magnesium 270mg 10mg 62%
Fats 49.93g 10.61g 60%
Fiber 12.5g 0g 50%
Selenium 4.1µg 30.8µg 49%
Vitamin B2 1.138mg 0.513mg 48%
Vitamin B12 0µg 1.11µg 46%
Phosphorus 481mg 172mg 44%
Choline 52.1mg 293.8mg 44%
Iron 3.71mg 1.19mg 32%
Calcium 269mg 50mg 22%
Vitamin B3 3.618mg 0.064mg 22%
Calories 579kcal 155kcal 21%
Zinc 3.12mg 1.05mg 19%
Vitamin B5 0.471mg 1.398mg 19%
Potassium 733mg 126mg 18%
Protein 21.15g 12.58g 17%
Vitamin A 0µg 149µg 17%
Vitamin B1 0.205mg 0.066mg 12%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Carbs 21.55g 1.12g 7%
Sodium 1mg 124mg 5%
Saturated fat 3.802g 3.267g 2%
Vitamin B6 0.137mg 0.121mg 1%
Protein per 100 calories 3.7g 8.1g N/A
Calories per 10 g protein 274kcal 123kcal N/A
Weight per 100 calories 17g 65g N/A
Unsaturated / Saturated Fat ratio 12 1.7 N/A
Net carbs 9.05g 1.12g N/A
Sugar 4.35g 1.12g N/A
Starch 0.72g 0%
Vitamin K 0µg 0.3µg 0%
Folate 44µg 44µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.153mg 0%
Threonine 0.601mg 0.604mg 0%
Isoleucine 0.751mg 0.686mg 0%
Leucine 1.473mg 1.075mg 0%
Lysine 0.568mg 0.904mg 0%
Methionine 0.157mg 0.392mg 0%
Phenylalanine 1.132mg 0.668mg 0%
Valine 0.855mg 0.767mg 0%
Histidine 0.539mg 0.298mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Egg
Egg
1
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 ProteinProtein +68.1%
Contains more FatsFats +370.6%
Contains more CarbsCarbs +1824.1%
Contains more OtherOther +176.6%
Contains more WaterWater +1592.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +673.9%
Contains more Poly. FatPolyunsaturated fat +771.9%
Contains less Sat. FatSaturated fat -14.1%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.