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Egg vs. Pancake — In-Depth Nutrition Comparison

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Important differences between eggs and pancake

  • Eggs have more copper, vitamin B12, selenium, vitamin B5, and vitamin B2; however, pancake has more calcium, vitamin B1, and vitamin B3.
  • Eggs' daily need coverage for copper is 217% more.
  • Eggs have 6 times more cholesterol than pancake. Eggs have 373mg of cholesterol, while pancake has 59mg.
  • Pancake has a higher glycemic index than eggs.

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

Infographic

Egg vs Pancake 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.
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%
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%
Contains more CopperCopper +3981.6%
Contains more ZincZinc +87.5%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +106.7%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +338%
Contains more IronIron +51.3%
Contains more ManganeseManganese +669.2%
~equal in Potassium ~132mg
~equal in Phosphorus ~159mg

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.
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +175.9%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +15.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +204.5%
Contains more Vitamin B3Vitamin B3 +2348.4%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +96.6%
Contains more WaterWater +41.1%
Contains more CarbsCarbs +2426.8%
Contains more OtherOther +152.3%
~equal in Fats ~9.7g

Fat Type Comparison

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

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.