ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Onions
Go with Onions at just 40 kcal per 100g â 93% 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 | Onions | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 40kcal2% | +535kcal |
| Protein | 48g96% | 1.1g2% | +47g |
| Total Fat | 40g51% | 0.10g0% | +40g |
| Saturated Fat | â | <0.1g0% | â |
| Trans Fat | â | 0g | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 9.3g3% | <0.1g |
| Dietary Fiber | â | 1.7g6% | â |
| Sugars | â | 4.2g | â |
| âĻVitamins | |||
| Vitamin A | â | 0mcg0% | â |
| Vitamin C | â | 7.4mg8% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 0.40mcg0% | â |
| Vitamin B6 | â | 0.12mg7% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 19mcg5% | â |
| Thiamin (B1) | â | <0.1mg4% | â |
| Riboflavin (B2) | â | <0.1mg2% | â |
| Niacin (B3) | â | 0.12mg1% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 4.0mg0% | +481mg |
| Calcium | 220mg17% | 23mg2% | +197mg |
| Iron | 7.0mg39% | 0.21mg1% | +6.8mg |
| Potassium | 468mg10% | 146mg3% | +322mg |
| Phosphorus | 770mg62% | 29mg2% | +741mg |
| Magnesium | 45mg11% | 10mg2% | +35mg |
| Zinc | 5.0mg46% | 0.17mg2% | +4.8mg |
| Copper | 0mg0% | <0.1mg4% | <0.1mg |
| Manganese | 0mg0% | 0.13mg6% | <0.1mg |
| Selenium | â | 0.50mcg1% | â |
ðŽNutritional Analysis
Calories: Onions is significantly lower in calories at just 40 kcal per 100g compared to 575 kcal for Egg Whole â that's 1338% fewer calories, making Onions the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 1.1g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Onions is the leaner option with 0.1g of total fat per 100g compared to 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Onions: 0.039mg vs 0mg), Manganese (Onions: 0.129mg vs 0mg), Sodium (Egg Whole: 485mg vs 4mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Onions fits a low-fat diet. Onions fits a low-sodium diet.