Egg WholevsNuts Cashew Nuts
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Nuts Cashew Nuts
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.
Nuts Cashew Nuts with 30g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
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.
Nuts Cashew Nuts provides 660mg 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 | Nuts Cashew Nuts | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 553kcal28% | +22kcal |
| Protein | 48g96% | 18g36% | +30g |
| Total Fat | 40g51% | 44g56% | <0.1g |
| Saturated Fat | â | 7.8g39% | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 30g11% | <0.1g |
| Dietary Fiber | â | 3.3g12% | â |
| Sugars | â | 5.9g | â |
| âĻVitamins | |||
| Vitamin A | â | 0mcg0% | â |
| Vitamin C | â | 0.50mg1% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | 0.90mg6% | â |
| Vitamin K | â | 34mcg28% | â |
| Vitamin B6 | â | 0.42mg25% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 25mcg6% | â |
| Thiamin (B1) | â | 0.42mg35% | â |
| Riboflavin (B2) | â | <0.1mg4% | â |
| Niacin (B3) | â | 1.1mg7% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 12mg1% | +473mg |
| Calcium | 220mg17% | 37mg3% | +183mg |
| Iron | 7.0mg39% | 6.7mg37% | +0.29mg |
| Potassium | 468mg10% | 660mg14% | <0.1mg |
| Phosphorus | 770mg62% | 593mg47% | +177mg |
| Magnesium | 45mg11% | 292mg70% | <0.1mg |
| Zinc | 5.0mg46% | 5.8mg53% | <0.1mg |
| Copper | 0mg0% | 2.2mg244% | <0.1mg |
| Manganese | 0mg0% | 1.7mg72% | <0.1mg |
| Selenium | â | 20mcg36% | â |
ðŽNutritional Analysis
Calories: Egg Whole and Nuts Cashew Nuts have nearly identical calorie content at 575 and 553 kcal per 100g respectively.
Protein: Egg Whole provides more protein with 48.1g versus 18.2g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Both have similar fat content â Egg Whole has 39.8g and Nuts Cashew Nuts has 43.8g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Nuts Cashew Nuts: 2.2mg vs 0mg), Manganese (Nuts Cashew Nuts: 1.66mg vs 0mg), Sodium (Egg Whole: 485mg vs 12mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Nuts Cashew Nuts fits a low-sodium diet.