Egg WholevsMuffins Oat Bran
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Muffins Oat Bran
Go with Muffins Oat Bran at just 270 kcal per 100g â 53% 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.
Muffins Oat Bran with 48g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
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.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Muffins Oat Bran | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 270kcal14% | +305kcal |
| Protein | 48g96% | 7.0g14% | +41g |
| Total Fat | 40g51% | 7.4g9% | +32g |
| Saturated Fat | â | 1.1g5% | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 48g18% | <0.1g |
| Dietary Fiber | â | 4.6g16% | â |
| Sugars | â | 8.2g | â |
| âĻVitamins | |||
| Vitamin A | â | 0mcg0% | â |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | 0.66mg4% | â |
| Vitamin K | â | 13mcg11% | â |
| Vitamin B6 | â | 0.16mg9% | â |
| Vitamin B12 | â | <0.1mcg0% | â |
| Folate | â | 89mcg22% | â |
| Thiamin (B1) | â | 0.26mg22% | â |
| Riboflavin (B2) | â | <0.1mg7% | â |
| Niacin (B3) | â | 0.42mg3% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 393mg17% | +92mg |
| Calcium | 220mg17% | 63mg5% | +157mg |
| Iron | 7.0mg39% | 4.2mg23% | +2.8mg |
| Potassium | 468mg10% | 507mg11% | <0.1mg |
| Phosphorus | 770mg62% | 376mg30% | +394mg |
| Magnesium | 45mg11% | 157mg37% | <0.1mg |
| Zinc | 5.0mg46% | 1.8mg17% | +3.2mg |
| Copper | 0mg0% | 0.33mg37% | <0.1mg |
| Manganese | 0mg0% | 2.6mg114% | <0.1mg |
| Selenium | â | 11mcg20% | â |
ðŽNutritional Analysis
Calories: Muffins Oat Bran is significantly lower in calories at just 270 kcal per 100g compared to 575 kcal for Egg Whole â that's 113% fewer calories, making Muffins Oat Bran the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 7g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Muffins Oat Bran is the leaner option with 7.4g 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 (Muffins Oat Bran: 0.33mg vs 0mg), Manganese (Muffins Oat Bran: 2.63mg vs 0mg), Magnesium (Muffins Oat Bran: 157mg vs 44.6mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet.