Egg WholevsSeeds Sunflower Seed Kernels
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Seeds Sunflower Seed Kernels
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.
Seeds Sunflower Seed Kernels provides 645mg 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 | Seeds Sunflower Seed Kernels | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 584kcal29% | <0.1kcal |
| Protein | 48g96% | 21g42% | +27g |
| Total Fat | 40g51% | 52g66% | <0.1g |
| Saturated Fat | â | 4.5g22% | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 20g7% | <0.1g |
| Dietary Fiber | â | 8.6g31% | â |
| Sugars | â | 2.6g | â |
| âĻVitamins | |||
| Vitamin A | â | 3.0mcg0% | â |
| Vitamin C | â | 1.4mg2% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | 35mg235% | â |
| Vitamin K | â | 0mcg0% | â |
| Vitamin B6 | â | 1.3mg79% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 227mcg57% | â |
| Thiamin (B1) | â | 1.5mg123% | â |
| Riboflavin (B2) | â | 0.35mg27% | â |
| Niacin (B3) | â | 8.3mg52% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 9.0mg0% | +476mg |
| Calcium | 220mg17% | 78mg6% | +142mg |
| Iron | 7.0mg39% | 5.3mg29% | +1.7mg |
| Potassium | 468mg10% | 645mg14% | <0.1mg |
| Phosphorus | 770mg62% | 660mg53% | +110mg |
| Magnesium | 45mg11% | 325mg77% | <0.1mg |
| Zinc | 5.0mg46% | 5.0mg45% | +<0.1mg |
| Copper | 0mg0% | 1.8mg200% | <0.1mg |
| Manganese | 0mg0% | 1.9mg85% | <0.1mg |
| Selenium | â | 53mcg96% | â |
ðŽNutritional Analysis
Calories: Egg Whole and Seeds Sunflower Seed Kernels have nearly identical calorie content at 575 and 584 kcal per 100g respectively.
Protein: Egg Whole provides more protein with 48.1g versus 20.8g 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 51.5g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Seeds Sunflower Seed Kernels: 1.8mg vs 0mg), Manganese (Seeds Sunflower Seed Kernels: 1.95mg vs 0mg), Sodium (Egg Whole: 485mg vs 9mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Both fit a high-protein diet. Seeds Sunflower Seed Kernels fits a low-sodium diet. Seeds Sunflower Seed Kernels fits a high-fiber diet.