Egg WholevsNuts Macadamia Nuts
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Nuts Macadamia Nuts
Go with Egg Whole at just 575 kcal per 100g â 20% 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 | Nuts Macadamia Nuts | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 718kcal36% | <0.1kcal |
| Protein | 48g96% | 7.9g16% | +40g |
| Total Fat | 40g51% | 76g97% | <0.1g |
| Saturated Fat | â | 12g61% | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 14g5% | <0.1g |
| Dietary Fiber | â | 8.6g31% | â |
| Sugars | â | 4.6g | â |
| âĻVitamins | |||
| Vitamin A | â | 0mcg0% | â |
| Vitamin C | â | 1.2mg1% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | 0.54mg4% | â |
| Vitamin B6 | â | 0.28mg16% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 11mcg3% | â |
| Thiamin (B1) | â | 1.2mg100% | â |
| Riboflavin (B2) | â | 0.16mg12% | â |
| Niacin (B3) | â | 2.5mg15% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 5.0mg0% | +480mg |
| Calcium | 220mg17% | 85mg7% | +135mg |
| Iron | 7.0mg39% | 3.7mg21% | +3.3mg |
| Potassium | 468mg10% | 368mg8% | +100mg |
| Phosphorus | 770mg62% | 188mg15% | +582mg |
| Magnesium | 45mg11% | 130mg31% | <0.1mg |
| Zinc | 5.0mg46% | 1.3mg12% | +3.7mg |
| Copper | 0mg0% | 0.76mg84% | <0.1mg |
| Manganese | 0mg0% | 4.1mg180% | <0.1mg |
| Selenium | â | 3.6mcg7% | â |
ðŽNutritional Analysis
Calories: Egg Whole is moderately lower in calories than Nuts Macadamia Nuts, containing 575 kcal compared to 718 kcal per 100g (25% fewer calories).
Protein: Egg Whole provides more protein with 48.1g versus 7.91g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Egg Whole is the leaner option with 39.8g of total fat per 100g compared to 75.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Nuts Macadamia Nuts: 0.756mg vs 0mg), Manganese (Nuts Macadamia Nuts: 4.13mg vs 0mg), Sodium (Egg Whole: 485mg vs 5mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Nuts Macadamia Nuts fits a low-sodium diet. Nuts Macadamia Nuts fits a high-fiber diet.