Egg WholevsKiwifruit Green
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Kiwifruit Green
Go with Kiwifruit Green at just 58 kcal per 100g â 90% 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 only 2g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Kiwifruit Green | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 58kcal3% | +517kcal |
| Protein | 48g96% | 1.1g2% | +47g |
| Total Fat | 40g51% | 0.44g1% | +39g |
| Cholesterol | 1700mg567% | â | â |
| Carbohydrates | 1.9g1% | 14g5% | <0.1g |
| Dietary Fiber | â | 3.0g11% | â |
| âĻVitamins | |||
| Vitamin A | â | 4.0mcg0% | â |
| Vitamin C | â | 75mg83% | â |
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin E | â | 1.3mg9% | â |
| Vitamin K | â | 40mcg34% | â |
| Vitamin B6 | â | <0.1mg4% | â |
| Folate | â | 26mcg7% | â |
| Thiamin (B1) | â | <0.1mg2% | â |
| Riboflavin (B2) | â | <0.1mg2% | â |
| Niacin (B3) | â | 0.37mg2% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 5.0mg0% | +480mg |
| Calcium | 220mg17% | 35mg3% | +185mg |
| Iron | 7.0mg39% | 0.24mg1% | +6.7mg |
| Potassium | 468mg10% | 198mg4% | +270mg |
| Phosphorus | 770mg62% | 34mg3% | +736mg |
| Magnesium | 45mg11% | 16mg4% | +29mg |
| Zinc | 5.0mg46% | 0.14mg1% | +4.9mg |
| Copper | 0mg0% | 0.13mg15% | <0.1mg |
| Manganese | 0mg0% | <0.1mg3% | <0.1mg |
| Selenium | â | 0.20mcg0% | â |
ðŽNutritional Analysis
Calories: Kiwifruit Green is significantly lower in calories at just 58 kcal per 100g compared to 575 kcal for Egg Whole â that's 891% fewer calories, making Kiwifruit Green the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 1.06g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Kiwifruit Green is the leaner option with 0.44g of total fat per 100g compared to 39.8g.
Key Minerals: Notable mineral differences include Copper (Kiwifruit Green: 0.134mg vs 0mg), Manganese (Kiwifruit Green: 0.064mg vs 0mg), Sodium (Egg Whole: 485mg vs 5mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Kiwifruit Green fits a low-fat diet. Kiwifruit Green fits a low-sodium diet.