BroccolivsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Broccoli vs Egg Whole
Go with Broccoli at just 31 kcal per 100g â 95% 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 provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
Egg Whole has 6.97mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Broccoli | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 31kcal2% | 575kcal29% | <0.1kcal |
| Protein | 2.6g5% | 48g96% | <0.1g |
| Total Fat | 0.34g0% | 40g51% | <0.1g |
| Saturated Fat | <0.1g0% | â | â |
| Cholesterol | â | 1700mg567% | â |
| Carbohydrates | 6.3g2% | 1.9g1% | +4.4g |
| Dietary Fiber | 2.4g9% | â | â |
| âĻVitamins | |||
| Vitamin A | 8.0mcg1% | â | â |
| Vitamin C | 91mg101% | â | â |
| Vitamin D | â | 9.7mcg49% | â |
| Vitamin E | 0.15mg1% | â | â |
| Vitamin K | 102mcg85% | â | â |
| Vitamin B6 | 0.19mg11% | â | â |
| Folate | 65mcg16% | â | â |
| Thiamin (B1) | <0.1mg6% | â | â |
| Riboflavin (B2) | 0.11mg9% | â | â |
| Niacin (B3) | 0.64mg4% | â | â |
| ðķMinerals | |||
| Sodium | 36mg2% | 485mg21% | <0.1mg |
| Calcium | 46mg4% | 220mg17% | <0.1mg |
| Iron | 0.69mg4% | 7.0mg39% | <0.1mg |
| Potassium | 303mg6% | 468mg10% | <0.1mg |
| Phosphorus | 67mg5% | 770mg62% | <0.1mg |
| Magnesium | 21mg5% | 45mg11% | <0.1mg |
| Zinc | 0.42mg4% | 5.0mg46% | <0.1mg |
| Copper | <0.1mg7% | 0mg0% | +<0.1mg |
| Manganese | 0.20mg9% | 0mg0% | +0.20mg |
| Selenium | 1.6mcg3% | â | â |
ðŽNutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 575 kcal for Egg Whole â that's 1755% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 2.57g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Broccoli is the leaner option with 0.34g of total fat per 100g compared to 39.8g.
Key Minerals: Notable mineral differences include Copper (Broccoli: 0.059mg vs 0mg), Manganese (Broccoli: 0.197mg vs 0mg), Sodium (Egg Whole: 485mg vs 36mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Broccoli fits a low-fat diet. Broccoli fits a low-sodium diet.