Bread White WheatvsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Bread White Wheat vs Egg Whole
Go with Bread White Wheat at just 238 kcal per 100g â 59% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Bread White Wheat provides 684mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bread White Wheat | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 238kcal12% | 575kcal29% | <0.1kcal |
| Protein | 11g21% | 48g96% | <0.1g |
| Total Fat | 2.1g3% | 40g51% | <0.1g |
| Saturated Fat | 0.63g3% | â | â |
| Trans Fat | <0.1g | â | â |
| Cholesterol | 0mg0% | 1700mg567% | <0.1mg |
| Carbohydrates | 44g16% | 1.9g1% | +42g |
| Dietary Fiber | 9.2g33% | â | â |
| Sugars | 5.0g | â | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | â | â |
| Vitamin C | 0mg0% | â | â |
| Vitamin D | 0mcg0% | 9.7mcg49% | <0.1mcg |
| Vitamin E | 0.38mg3% | â | â |
| Vitamin K | 7.7mcg6% | â | â |
| Vitamin B6 | <0.1mg5% | â | â |
| Vitamin B12 | 0mcg0% | â | â |
| Folate | 127mcg32% | â | â |
| Thiamin (B1) | 0.51mg43% | â | â |
| Riboflavin (B2) | 0.26mg20% | â | â |
| Niacin (B3) | 4.5mg28% | â | â |
| ðķMinerals | |||
| Sodium | 478mg21% | 485mg21% | <0.1mg |
| Calcium | 684mg53% | 220mg17% | +464mg |
| Iron | 4.9mg27% | 7.0mg39% | <0.1mg |
| Potassium | 127mg3% | 468mg10% | <0.1mg |
| Phosphorus | 103mg8% | 770mg62% | <0.1mg |
| Magnesium | 26mg6% | 45mg11% | <0.1mg |
| Zinc | 0.95mg9% | 5.0mg46% | <0.1mg |
| Copper | 0.15mg17% | 0mg0% | +0.15mg |
| Manganese | 0.63mg28% | 0mg0% | +0.63mg |
| Selenium | 16mcg29% | â | â |
ðŽNutritional Analysis
Calories: Bread White Wheat is significantly lower in calories at just 238 kcal per 100g compared to 575 kcal for Egg Whole â that's 142% fewer calories, making Bread White Wheat the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 10.7g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Bread White Wheat is the leaner option with 2.15g of total fat per 100g compared to 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Bread White Wheat: 0.149mg vs 0mg), Manganese (Bread White Wheat: 0.634mg vs 0mg), Phosphorus (Egg Whole: 770mg vs 103mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Bread White Wheat fits a low-fat diet. Bread White Wheat fits a high-fiber diet.