Bread PotatovsEgg Whole
ðŊWhen to Eat What
Goal-based picks for Bread Potato vs Egg Whole
Go with Bread Potato at just 266 kcal per 100g â 54% 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.
Bread Potato provides 718mg 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 | Bread Potato | Egg Whole | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 266kcal13% | 575kcal29% | <0.1kcal |
| Protein | 13g25% | 48g96% | <0.1g |
| Total Fat | 3.1g4% | 40g51% | <0.1g |
| Saturated Fat | 0g0% | â | â |
| Trans Fat | 0g | â | â |
| Cholesterol | 0mg0% | 1700mg567% | <0.1mg |
| Carbohydrates | 47g17% | 1.9g1% | +45g |
| Dietary Fiber | 6.3g23% | â | â |
| Sugars | 9.4g | â | â |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | â | â |
| Vitamin C | 0mg0% | â | â |
| Vitamin D | 0.10mcg1% | 9.7mcg49% | <0.1mcg |
| Vitamin E | 0.47mg3% | â | â |
| Vitamin K | 6.8mcg6% | â | â |
| Vitamin B6 | 0.23mg14% | â | â |
| Vitamin B12 | 0.15mcg6% | â | â |
| Folate | 126mcg32% | â | â |
| Thiamin (B1) | 0.19mg16% | â | â |
| Riboflavin (B2) | 0.11mg8% | â | â |
| Niacin (B3) | 1.3mg8% | â | â |
| ðķMinerals | |||
| Sodium | 375mg16% | 485mg21% | <0.1mg |
| Calcium | 188mg14% | 220mg17% | <0.1mg |
| Iron | 2.3mg13% | 7.0mg39% | <0.1mg |
| Potassium | 718mg15% | 468mg10% | +250mg |
| Phosphorus | 369mg30% | 770mg62% | <0.1mg |
| Magnesium | 28mg7% | 45mg11% | <0.1mg |
| Zinc | 1.4mg13% | 5.0mg46% | <0.1mg |
| Copper | <0.1mg10% | 0mg0% | +<0.1mg |
| Manganese | 0.25mg11% | 0mg0% | +0.25mg |
| Selenium | 9.5mcg17% | â | â |
ðŽNutritional Analysis
Calories: Bread Potato is significantly lower in calories at just 266 kcal per 100g compared to 575 kcal for Egg Whole â that's 116% fewer calories, making Bread Potato the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 12.5g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Bread Potato is the leaner option with 3.13g 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 0.1mcg).
Key Minerals: Notable mineral differences include Copper (Bread Potato: 0.094mg vs 0mg), Manganese (Bread Potato: 0.253mg vs 0mg), Zinc (Egg Whole: 5.02mg vs 1.44mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Bread Potato fits a high-fiber diet.