Egg WholevsHam Minced
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Ham Minced
Go with Ham Minced at just 263 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.
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 | Ham Minced | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 263kcal13% | +312kcal |
| Protein | 48g96% | 16g33% | +32g |
| Total Fat | 40g51% | 21g27% | +19g |
| Saturated Fat | â | 7.2g36% | â |
| Cholesterol | 1700mg567% | 70mg23% | +1630mg |
| Carbohydrates | 1.9g1% | 1.8g1% | +<0.1g |
| Dietary Fiber | â | 0g0% | â |
| Sugars | â | 0g | â |
| âĻVitamins | |||
| Vitamin A | â | 0mcg0% | â |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | 9.7mcg49% | 0.70mcg3% | +9.0mcg |
| Vitamin E | â | 0.27mg2% | â |
| Vitamin K | â | 0mcg0% | â |
| Vitamin B6 | â | 0.26mg15% | â |
| Vitamin B12 | â | 0.95mcg40% | â |
| Folate | â | 1.0mcg0% | â |
| Thiamin (B1) | â | 0.71mg59% | â |
| Riboflavin (B2) | â | 0.19mg15% | â |
| Niacin (B3) | â | 4.2mg26% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 1240mg54% | <0.1mg |
| Calcium | 220mg17% | 10mg1% | +210mg |
| Iron | 7.0mg39% | 0.79mg4% | +6.2mg |
| Potassium | 468mg10% | 311mg7% | +157mg |
| Phosphorus | 770mg62% | 157mg13% | +613mg |
| Magnesium | 45mg11% | 16mg4% | +29mg |
| Zinc | 5.0mg46% | 1.9mg17% | +3.1mg |
| Copper | 0mg0% | <0.1mg9% | <0.1mg |
| Manganese | 0mg0% | <0.1mg1% | <0.1mg |
| Selenium | â | 20mcg36% | â |
ðŽNutritional Analysis
Calories: Ham Minced is significantly lower in calories at just 263 kcal per 100g compared to 575 kcal for Egg Whole â that's 119% fewer calories, making Ham Minced the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 16.3g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Ham Minced is the leaner option with 20.7g 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 0.7mcg).
Key Minerals: Notable mineral differences include Copper (Ham Minced: 0.08mg vs 0mg), Manganese (Ham Minced: 0.031mg vs 0mg), Calcium (Egg Whole: 220mg vs 10mg).
Diet Suitability: Both fit a low-carb or keto diet. Egg Whole fits a high-protein diet.