Egg WholevsKale Raw
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Kale Raw
Go with Kale Raw at just 35 kcal per 100g â 94% 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.
Kale Raw provides 254mg 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 | Kale Raw | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 35kcal2% | +540kcal |
| Protein | 48g96% | 2.9g6% | +45g |
| Total Fat | 40g51% | 1.5g2% | +38g |
| Cholesterol | 1700mg567% | â | â |
| Carbohydrates | 1.9g1% | 4.4g2% | <0.1g |
| Dietary Fiber | â | 4.1g15% | â |
| âĻVitamins | |||
| Vitamin A | â | 241mcg27% | â |
| Vitamin C | â | 93mg104% | â |
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin E | â | 0.66mg4% | â |
| Vitamin K | â | 390mcg325% | â |
| Vitamin B6 | â | 0.15mg9% | â |
| Folate | â | 62mcg16% | â |
| Thiamin (B1) | â | 0.11mg9% | â |
| Riboflavin (B2) | â | 0.35mg27% | â |
| Niacin (B3) | â | 1.2mg7% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 53mg2% | +432mg |
| Calcium | 220mg17% | 254mg20% | <0.1mg |
| Iron | 7.0mg39% | 1.6mg9% | +5.4mg |
| Potassium | 468mg10% | 348mg7% | +120mg |
| Phosphorus | 770mg62% | 55mg4% | +715mg |
| Magnesium | 45mg11% | 33mg8% | +12mg |
| Zinc | 5.0mg46% | 0.39mg4% | +4.6mg |
| Copper | 0mg0% | <0.1mg6% | <0.1mg |
| Manganese | 0mg0% | 0.92mg40% | <0.1mg |
ðŽNutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 575 kcal for Egg Whole â that's 1543% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 2.92g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Kale Raw is the leaner option with 1.49g of total fat per 100g compared to 39.8g.
Key Minerals: Notable mineral differences include Copper (Kale Raw: 0.053mg vs 0mg), Manganese (Kale Raw: 0.92mg vs 0mg), Phosphorus (Egg Whole: 770mg vs 55mg).
Diet Suitability: Both fit a low-carb or keto diet. Egg Whole fits a high-protein diet. Kale Raw fits a low-fat diet. Kale Raw fits a low-sodium diet.