Egg WholevsFish Sunfish Pumpkin Seed
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Fish Sunfish Pumpkin Seed
Go with Fish Sunfish Pumpkin Seed at just 89 kcal per 100g â 85% 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.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Fish Sunfish Pumpkin Seed | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 89kcal4% | +486kcal |
| Protein | 48g96% | 19g39% | +29g |
| Total Fat | 40g51% | 0.70g1% | +39g |
| Saturated Fat | â | 0.14g1% | â |
| Cholesterol | 1700mg567% | 67mg22% | +1633mg |
| Carbohydrates | 1.9g1% | 0g0% | +1.9g |
| Dietary Fiber | â | 0g0% | â |
| âĻVitamins | |||
| Vitamin A | â | 15mcg2% | â |
| Vitamin C | â | 1.0mg1% | â |
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin B6 | â | 0.12mg7% | â |
| Vitamin B12 | â | 2.0mcg83% | â |
| Folate | â | 15mcg4% | â |
| Thiamin (B1) | â | <0.1mg7% | â |
| Riboflavin (B2) | â | <0.1mg5% | â |
| Niacin (B3) | â | 1.2mg8% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 80mg3% | +405mg |
| Calcium | 220mg17% | 80mg6% | +140mg |
| Iron | 7.0mg39% | 1.2mg7% | +5.8mg |
| Potassium | 468mg10% | 350mg7% | +118mg |
| Phosphorus | 770mg62% | 180mg14% | +590mg |
| Magnesium | 45mg11% | 30mg7% | +15mg |
| Zinc | 5.0mg46% | 1.6mg14% | +3.5mg |
| Copper | 0mg0% | 0.30mg33% | <0.1mg |
| Manganese | 0mg0% | 0.70mg30% | <0.1mg |
| Selenium | â | 13mcg23% | â |
ðŽNutritional Analysis
Calories: Fish Sunfish Pumpkin Seed is significantly lower in calories at just 89 kcal per 100g compared to 575 kcal for Egg Whole â that's 546% fewer calories, making Fish Sunfish Pumpkin Seed the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 19.4g per 100g. In terms of protein-to-calorie efficiency, Fish Sunfish Pumpkin Seed offers better value for building and maintaining muscle.
Fat: Fish Sunfish Pumpkin Seed is the leaner option with 0.7g of total fat per 100g compared to 39.8g.
Key Minerals: Notable mineral differences include Copper (Fish Sunfish Pumpkin Seed: 0.3mg vs 0mg), Manganese (Fish Sunfish Pumpkin Seed: 0.7mg vs 0mg), Sodium (Egg Whole: 485mg vs 80mg).
Diet Suitability: Both fit a low-carb or keto diet. Egg Whole fits a high-protein diet. Fish Sunfish Pumpkin Seed fits a low-fat diet. Fish Sunfish Pumpkin Seed fits a low-sodium diet.