Egg WholevsFish Trout Rainbow Wild Raw
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Fish Trout Rainbow Wild Raw
Go with Fish Trout Rainbow Wild Raw at just 119 kcal per 100g â 79% 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 220mg of calcium per 100g â a much better source for bone health.
Egg Whole has 6.97mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Fish Trout Rainbow Wild Raw | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 119kcal6% | +456kcal |
| Protein | 48g96% | 21g41% | +28g |
| Total Fat | 40g51% | 3.5g4% | +36g |
| Saturated Fat | â | 0.72g4% | â |
| Cholesterol | 1700mg567% | 59mg20% | +1641mg |
| Carbohydrates | 1.9g1% | 0g0% | +1.9g |
| Dietary Fiber | â | 0g0% | â |
| âĻVitamins | |||
| Vitamin A | â | 19mcg2% | â |
| Vitamin C | â | 2.4mg3% | â |
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin B6 | â | 0.41mg24% | â |
| Vitamin B12 | â | 4.5mcg185% | â |
| Folate | â | 12mcg3% | â |
| Thiamin (B1) | â | 0.12mg10% | â |
| Riboflavin (B2) | â | 0.10mg8% | â |
| Niacin (B3) | â | 5.4mg34% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 31mg1% | +454mg |
| Calcium | 220mg17% | 67mg5% | +153mg |
| Iron | 7.0mg39% | 0.70mg4% | +6.3mg |
| Potassium | 468mg10% | 481mg10% | <0.1mg |
| Phosphorus | 770mg62% | 271mg22% | +499mg |
| Magnesium | 45mg11% | 31mg7% | +14mg |
| Zinc | 5.0mg46% | 1.1mg10% | +3.9mg |
| Copper | 0mg0% | 0.11mg12% | <0.1mg |
| Manganese | 0mg0% | 0.16mg7% | <0.1mg |
| Selenium | â | 13mcg23% | â |
ðŽNutritional Analysis
Calories: Fish Trout Rainbow Wild Raw is significantly lower in calories at just 119 kcal per 100g compared to 575 kcal for Egg Whole â that's 383% fewer calories, making Fish Trout Rainbow Wild Raw the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 20.5g per 100g. In terms of protein-to-calorie efficiency, Fish Trout Rainbow Wild Raw offers better value for building and maintaining muscle.
Fat: Fish Trout Rainbow Wild Raw is the leaner option with 3.46g of total fat per 100g compared to 39.8g.
Key Minerals: Notable mineral differences include Copper (Fish Trout Rainbow Wild Raw: 0.109mg vs 0mg), Manganese (Fish Trout Rainbow Wild Raw: 0.158mg vs 0mg), Sodium (Egg Whole: 485mg vs 31mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Fish Trout Rainbow Wild Raw fits a low-sodium diet.