Egg WholevsPotato Pancakes
🎯When to Eat What
Goal-based picks for Egg Whole vs Potato Pancakes
Go with Potato Pancakes at just 268 kcal per 100g — 53% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat — 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) — the better pick for muscle growth and recovery.
Potato Pancakes with 28g of carbs per 100g provides fast-acting energy — 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 — it's saturated and trans fats that matter more.
Potato Pancakes provides 622mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Whole | Potato Pancakes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 575kcal29% | 268kcal13% | +307kcal |
| Protein | 48g96% | 6.1g12% | +42g |
| Total Fat | 40g51% | 15g19% | +25g |
| Saturated Fat | — | 2.5g13% | — |
| Cholesterol | 1700mg567% | 95mg32% | +1605mg |
| Carbohydrates | 1.9g1% | 28g10% | <0.1g |
| Dietary Fiber | — | 3.3g12% | — |
| Sugars | — | 1.8g | — |
| ✨Vitamins | |||
| Vitamin A | — | 32mcg4% | — |
| Vitamin C | — | 28mg31% | — |
| Vitamin D | 9.7mcg49% | 0.30mcg2% | +9.4mcg |
| Vitamin E | — | 0.23mg2% | — |
| Vitamin K | — | 2.7mcg2% | — |
| Vitamin B6 | — | 0.45mg26% | — |
| Vitamin B12 | — | 0.29mcg12% | — |
| Folate | — | 41mcg10% | — |
| Thiamin (B1) | — | 0.16mg13% | — |
| Riboflavin (B2) | — | 0.17mg13% | — |
| Niacin (B3) | — | 1.7mg10% | — |
| 🔶Minerals | |||
| Sodium | 485mg21% | 764mg33% | <0.1mg |
| Calcium | 220mg17% | 32mg2% | +188mg |
| Iron | 7.0mg39% | 1.7mg9% | +5.3mg |
| Potassium | 468mg10% | 622mg13% | <0.1mg |
| Phosphorus | 770mg62% | 128mg10% | +642mg |
| Magnesium | 45mg11% | 36mg9% | +8.6mg |
| Zinc | 5.0mg46% | 0.70mg6% | +4.3mg |
| Copper | 0mg0% | 0.18mg20% | <0.1mg |
| Manganese | 0mg0% | 0.26mg11% | <0.1mg |
| Selenium | — | 8.9mcg16% | — |
🔬Nutritional Analysis
Calories: Potato Pancakes is significantly lower in calories at just 268 kcal per 100g compared to 575 kcal for Egg Whole — that's 115% fewer calories, making Potato Pancakes the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 6.08g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Potato Pancakes is the leaner option with 14.8g 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 0.3mcg).
Key Minerals: Notable mineral differences include Copper (Potato Pancakes: 0.18mg vs 0mg), Manganese (Potato Pancakes: 0.26mg vs 0mg), Zinc (Egg Whole: 5.02mg vs 0.7mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet.