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Cereal vs. Egg — In-Depth Nutrition Comparison

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What are the differences between cereal and eggs?

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, eggs are richer in copper and selenium.
  • Cereal's daily need coverage for vitamin B1 is 519% more.
  • Eggs have a lower glycemic index (0) than cereal (69).

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Egg, whole, cooked, hard-boiled types in this article.

Infographic

Cereal 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.
Cereal
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Egg
Egg
6
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 +90%
Contains more IronIron +2762.2%
Contains more ZincZinc +623.8%
Contains more ManganeseManganese +2938.5%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +20%
Contains more CopperCopper +1359.9%
Contains more PhosphorusPhosphorus +123.4%
Contains less SodiumSodium -84.4%
Contains more SeleniumSelenium +388.9%

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.
Cereal
Cereal
6
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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Egg
Egg
6
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 AVitamin A +446.3%
Contains more Vitamin B1Vitamin B1 +9427.3%
Contains more Vitamin B2Vitamin B2 +654.4%
Contains more Vitamin B3Vitamin B3 +46181.3%
Contains more Vitamin B6Vitamin B6 +4847.1%
Contains more Vitamin EVitamin E +1187.5%
Contains more Vitamin B5Vitamin B5 +518.6%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Cereal Egg DV% diff.
Vitamin B1 6.288mg 0.066mg 519%
Vitamin B6 5.986mg 0.121mg 451%
Iron 34.06mg 1.19mg 411%
Vitamin B2 3.87mg 0.513mg 258%
Copper 0.137mg 2mg 207%
Vitamin B3 29.62mg 0.064mg 185%
Cholesterol 373mg 124%
Vitamin A 814µg 149µg 74%
Zinc 7.6mg 1.05mg 60%
Choline 293.8mg 53%
Vitamin B12 1.11µg 46%
Selenium 6.3µg 30.8µg 45%
Vitamin C 38.5mg 0mg 43%
Manganese 0.79mg 0.026mg 33%
Carbs 86.85g 1.12g 29%
Sodium 795mg 124mg 29%
Vitamin B5 0.226mg 1.398mg 23%
Fats 1.08g 10.61g 15%
Phosphorus 77mg 172mg 14%
Saturated fat 0.26g 3.267g 14%
Protein 6.06g 12.58g 13%
Calories 378kcal 155kcal 11%
Vitamin D* 87 IU 11%
Vitamin D 2.2µg 11%
Folate 44µg 11%
Monounsaturated fat 0.204g 4.077g 10%
Polyunsaturated fat 0.354g 1.414g 7%
Fiber 1.4g 0g 6%
Vitamin E 0.08mg 1.03mg 6%
Calcium 10mg 50mg 4%
Magnesium 19mg 10mg 2%
Potassium 105mg 126mg 1%
Protein per 100 calories 1.6g 8.1g N/A
Calories per 10 g protein 624kcal 123kcal N/A
Weight per 100 calories 26g 65g N/A
Unsaturated / Saturated Fat ratio 2.1 1.7 N/A
Net carbs 85.45g 1.12g N/A
Sugar 10.35g 1.12g N/A
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.066mg 0.153mg 0%
Threonine 0.241mg 0.604mg 0%
Isoleucine 0.26mg 0.686mg 0%
Leucine 0.767mg 1.075mg 0%
Lysine 0.113mg 0.904mg 0%
Methionine 0.13mg 0.392mg 0%
Phenylalanine 0.365mg 0.668mg 0%
Valine 0.344mg 0.767mg 0%
Histidine 0.162mg 0.298mg 0%
Fructose 0.26g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +7654.5%
Contains more OtherOther +108.4%
Contains more ProteinProtein +107.6%
Contains more FatsFats +882.4%
Contains more WaterWater +1874.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -92%
Contains more Mono. FatMonounsaturated fat +1898.5%
Contains more Poly. FatPolyunsaturated fat +299.4%

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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. 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.