Egg WholevsNuts Pistachio Nuts
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Nuts Pistachio Nuts
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.
Nuts Pistachio Nuts provides 1020mg 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.
Egg Whole has only 2g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Nuts Pistachio Nuts | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 560kcal28% | +15kcal |
| Protein | 48g96% | 20g40% | +28g |
| Total Fat | 40g51% | 45g58% | <0.1g |
| Saturated Fat | â | 5.9g30% | â |
| Trans Fat | â | 0g | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 27g10% | <0.1g |
| Dietary Fiber | â | 11g38% | â |
| Sugars | â | 7.7g | â |
| âĻVitamins | |||
| Vitamin A | â | 26mcg3% | â |
| Vitamin C | â | 5.6mg6% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | 2.9mg19% | â |
| Vitamin B6 | â | 1.7mg100% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 51mcg13% | â |
| Thiamin (B1) | â | 0.87mg73% | â |
| Riboflavin (B2) | â | 0.16mg12% | â |
| Niacin (B3) | â | 1.3mg8% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 1.0mg0% | +484mg |
| Calcium | 220mg17% | 105mg8% | +115mg |
| Iron | 7.0mg39% | 3.9mg22% | +3.0mg |
| Potassium | 468mg10% | 1020mg22% | <0.1mg |
| Phosphorus | 770mg62% | 490mg39% | +280mg |
| Magnesium | 45mg11% | 121mg29% | <0.1mg |
| Zinc | 5.0mg46% | 2.2mg20% | +2.8mg |
| Copper | 0mg0% | 1.3mg144% | <0.1mg |
| Manganese | 0mg0% | 1.2mg52% | <0.1mg |
| Selenium | â | 7.0mcg13% | â |
ðŽNutritional Analysis
Calories: Egg Whole and Nuts Pistachio Nuts have nearly identical calorie content at 575 and 560 kcal per 100g respectively.
Protein: Egg Whole provides more protein with 48.1g versus 20.2g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Both have similar fat content â Egg Whole has 39.8g and Nuts Pistachio Nuts has 45.3g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Egg Whole: 485mg vs 1mg), Copper (Nuts Pistachio Nuts: 1.3mg vs 0mg), Manganese (Nuts Pistachio Nuts: 1.2mg vs 0mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Both fit a high-protein diet. Nuts Pistachio Nuts fits a low-sodium diet. Nuts Pistachio Nuts fits a high-fiber diet.