Egg WholevsNuts Pecans
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Nuts Pecans
Go with Egg Whole at just 575 kcal per 100g â 17% 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 | Nuts Pecans | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 691kcal35% | <0.1kcal |
| Protein | 48g96% | 9.2g18% | +39g |
| Total Fat | 40g51% | 72g92% | <0.1g |
| Saturated Fat | â | 6.2g31% | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 14g5% | <0.1g |
| Dietary Fiber | â | 9.6g34% | â |
| Sugars | â | 4.0g | â |
| âĻVitamins | |||
| Vitamin A | â | 3.0mcg0% | â |
| Vitamin C | â | 1.1mg1% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | 1.4mg9% | â |
| Vitamin K | â | 3.5mcg3% | â |
| Vitamin B6 | â | 0.21mg12% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 22mcg6% | â |
| Thiamin (B1) | â | 0.66mg55% | â |
| Riboflavin (B2) | â | 0.13mg10% | â |
| Niacin (B3) | â | 1.2mg7% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 0mg0% | +485mg |
| Calcium | 220mg17% | 70mg5% | +150mg |
| Iron | 7.0mg39% | 2.5mg14% | +4.4mg |
| Potassium | 468mg10% | 410mg9% | +58mg |
| Phosphorus | 770mg62% | 277mg22% | +493mg |
| Magnesium | 45mg11% | 121mg29% | <0.1mg |
| Zinc | 5.0mg46% | 4.5mg41% | +0.49mg |
| Copper | 0mg0% | 1.2mg133% | <0.1mg |
| Manganese | 0mg0% | 4.5mg196% | <0.1mg |
| Selenium | â | 3.8mcg7% | â |
ðŽNutritional Analysis
Calories: Egg Whole is moderately lower in calories than Nuts Pecans, containing 575 kcal compared to 691 kcal per 100g (20% fewer calories).
Protein: Egg Whole provides more protein with 48.1g versus 9.17g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Egg Whole is the leaner option with 39.8g of total fat per 100g compared to 72g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Egg Whole: 485mg vs 0mg), Copper (Nuts Pecans: 1.2mg vs 0mg), Manganese (Nuts Pecans: 4.5mg vs 0mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Nuts Pecans fits a low-sodium diet. Nuts Pecans fits a high-fiber diet.