Egg WholevsOil Coconut
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Oil Coconut
Go with Egg Whole at just 575 kcal per 100g â 31% 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.
Egg Whole provides 220mg 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 | Oil Coconut | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 833kcal42% | <0.1kcal |
| Protein | 48g96% | 0g0% | +48g |
| Total Fat | 40g51% | 99g127% | <0.1g |
| Saturated Fat | â | 83g413% | â |
| Trans Fat | â | <0.1g | â |
| Cholesterol | 1700mg567% | â | â |
| Carbohydrates | 1.9g1% | 0.84g0% | +1.0g |
| âĻVitamins | |||
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin E | â | 0.11mg1% | â |
| Vitamin K | â | 0.60mcg1% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 0mg0% | +485mg |
| Calcium | 220mg17% | 1.0mg0% | +219mg |
| Iron | 7.0mg39% | <0.1mg0% | +6.9mg |
| Potassium | 468mg10% | 0mg0% | +468mg |
| Phosphorus | 770mg62% | 0mg0% | +770mg |
| Magnesium | 45mg11% | 0mg0% | +45mg |
| Zinc | 5.0mg46% | <0.1mg0% | +5.0mg |
| Copper | 0mg0% | 0mg0% | â |
| Manganese | 0mg0% | 0mg0% | â |
ðŽNutritional Analysis
Calories: Egg Whole is significantly lower in calories at just 575 kcal per 100g compared to 833 kcal for Oil Coconut â that's 45% fewer calories, making Egg Whole the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 0g 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 99.1g.
Key Minerals: Notable mineral differences include Calcium (Egg Whole: 220mg vs 1mg), Potassium (Egg Whole: 468mg vs 0mg), Sodium (Egg Whole: 485mg vs 0mg).
Diet Suitability: Both fit a low-carb or keto diet. Egg Whole fits a high-protein diet. Oil Coconut fits a low-sodium diet.