Egg WholevsLentils
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Lentils
Go with Lentils at just 352 kcal per 100g â 39% 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.
Lentils provides 677mg 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 | Lentils | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 352kcal18% | +223kcal |
| Protein | 48g96% | 25g49% | +24g |
| Total Fat | 40g51% | 1.1g1% | +39g |
| Saturated Fat | â | 0.15g1% | â |
| Trans Fat | â | 0g | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 63g23% | <0.1g |
| Dietary Fiber | â | 11g38% | â |
| Sugars | â | 2.0g | â |
| âĻVitamins | |||
| Vitamin A | â | 2.0mcg0% | â |
| Vitamin C | â | 4.5mg5% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | 0.49mg3% | â |
| Vitamin K | â | 5.0mcg4% | â |
| Vitamin B6 | â | 0.54mg32% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 479mcg120% | â |
| Thiamin (B1) | â | 0.87mg73% | â |
| Riboflavin (B2) | â | 0.21mg16% | â |
| Niacin (B3) | â | 2.6mg16% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 6.0mg0% | +479mg |
| Calcium | 220mg17% | 35mg3% | +185mg |
| Iron | 7.0mg39% | 6.5mg36% | +0.46mg |
| Potassium | 468mg10% | 677mg14% | <0.1mg |
| Phosphorus | 770mg62% | 281mg22% | +489mg |
| Magnesium | 45mg11% | 47mg11% | <0.1mg |
| Zinc | 5.0mg46% | 3.3mg30% | +1.7mg |
| Copper | 0mg0% | 0.75mg84% | <0.1mg |
| Manganese | 0mg0% | 1.4mg60% | <0.1mg |
| Selenium | â | 0.10mcg0% | â |
ðŽNutritional Analysis
Calories: Lentils is significantly lower in calories at just 352 kcal per 100g compared to 575 kcal for Egg Whole â that's 63% fewer calories, making Lentils the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 24.6g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Lentils is the leaner option with 1.06g 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 0mcg).
Key Minerals: Notable mineral differences include Copper (Lentils: 0.754mg vs 0mg), Manganese (Lentils: 1.39mg vs 0mg), Sodium (Egg Whole: 485mg vs 6mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Both fit a high-protein diet. Lentils fits a low-fat diet. Lentils fits a low-sodium diet. Lentils fits a high-fiber diet.