Egg WholevsOil Vegetable Soybean Refined
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Oil Vegetable Soybean Refined
Go with Egg Whole at just 575 kcal per 100g â 35% 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 | Oil Vegetable Soybean Refined | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 884kcal44% | <0.1kcal |
| Protein | 48g96% | 0g0% | +48g |
| Total Fat | 40g51% | 100g128% | <0.1g |
| Saturated Fat | â | 15g77% | â |
| Trans Fat | â | 0.68g | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 0g0% | +1.9g |
| Dietary Fiber | â | 0g0% | â |
| Sugars | â | 0g | â |
| âĻVitamins | |||
| Vitamin A | â | 0mcg0% | â |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin E | â | 8.2mg55% | â |
| Vitamin K | â | 184mcg153% | â |
| Vitamin B6 | â | 0mg0% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 0mcg0% | â |
| Thiamin (B1) | â | 0mg0% | â |
| Riboflavin (B2) | â | 0mg0% | â |
| Niacin (B3) | â | 0mg0% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 0mg0% | +485mg |
| Calcium | 220mg17% | 0mg0% | +220mg |
| Iron | 7.0mg39% | <0.1mg0% | +7.0mg |
| Potassium | 468mg10% | 0mg0% | +468mg |
| Phosphorus | 770mg62% | 0mg0% | +770mg |
| Magnesium | 45mg11% | 0mg0% | +45mg |
| Zinc | 5.0mg46% | 0mg0% | +5.0mg |
| Copper | 0mg0% | 0mg0% | â |
| Manganese | 0mg0% | â | â |
| Selenium | â | 0mcg0% | â |
ðŽNutritional Analysis
Calories: Egg Whole is significantly lower in calories at just 575 kcal per 100g compared to 884 kcal for Oil Vegetable Soybean Refined â that's 54% 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 100g.
Key Minerals: Notable mineral differences include Calcium (Egg Whole: 220mg vs 0mg), Iron (Egg Whole: 6.97mg vs 0.02mg), Potassium (Egg Whole: 468mg vs 0mg).
Diet Suitability: Both fit a low-carb or keto diet. Egg Whole fits a high-protein diet. Oil Vegetable Soybean Refined fits a low-sodium diet.