Egg WholevsFlour Rice Brown
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Flour Rice Brown
Go with Flour Rice Brown at just 365 kcal per 100g â 37% 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 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.
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 | Flour Rice Brown | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 365kcal18% | +210kcal |
| Protein | 48g96% | 7.2g14% | +41g |
| Total Fat | 40g51% | 3.9g5% | +36g |
| Cholesterol | 1700mg567% | â | â |
| Carbohydrates | 1.9g1% | 76g27% | <0.1g |
| âĻVitamins | |||
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin B6 | â | 0.13mg8% | â |
| Thiamin (B1) | â | 0.32mg27% | â |
| Riboflavin (B2) | â | <0.1mg1% | â |
| Niacin (B3) | â | 6.0mg37% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 1.0mg0% | +484mg |
| Calcium | 220mg17% | 10mg1% | +210mg |
| Iron | 7.0mg39% | 1.5mg8% | +5.5mg |
| Potassium | 468mg10% | 265mg6% | +203mg |
| Phosphorus | 770mg62% | 319mg26% | +451mg |
| Magnesium | 45mg11% | 124mg30% | <0.1mg |
| Zinc | 5.0mg46% | 1.9mg17% | +3.1mg |
| Copper | 0mg0% | 0.29mg32% | <0.1mg |
| Manganese | 0mg0% | 2.8mg123% | <0.1mg |
| Selenium | â | 9.7mcg18% | â |
ðŽNutritional Analysis
Calories: Flour Rice Brown is significantly lower in calories at just 365 kcal per 100g compared to 575 kcal for Egg Whole â that's 58% fewer calories, making Flour Rice Brown the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 7.19g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Flour Rice Brown is the leaner option with 3.85g of total fat per 100g compared to 39.8g.
Key Minerals: Notable mineral differences include Sodium (Egg Whole: 485mg vs 1mg), Copper (Flour Rice Brown: 0.286mg vs 0mg), Manganese (Flour Rice Brown: 2.84mg vs 0mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Flour Rice Brown fits a low-sodium diet.