Egg WholevsSoybeans Green
🎯When to Eat What
Goal-based picks for Egg Whole vs Soybeans Green
Go with Soybeans Green at just 147 kcal per 100g — 74% 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.
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.
Soybeans Green provides 620mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Egg Whole has only 2g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Egg Whole | Soybeans Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 575kcal29% | 147kcal7% | +428kcal |
| Protein | 48g96% | 13g26% | +35g |
| Total Fat | 40g51% | 6.8g9% | +33g |
| Saturated Fat | — | 0.79g4% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 11g4% | <0.1g |
| Dietary Fiber | — | 4.2g15% | — |
| ✨Vitamins | |||
| Vitamin A | — | 9.0mcg1% | — |
| Vitamin C | — | 29mg32% | — |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin B6 | — | <0.1mg4% | — |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | — | 165mcg41% | — |
| Thiamin (B1) | — | 0.43mg36% | — |
| Riboflavin (B2) | — | 0.17mg13% | — |
| Niacin (B3) | — | 1.6mg10% | — |
| 🔶Minerals | |||
| Sodium | 485mg21% | 15mg1% | +470mg |
| Calcium | 220mg17% | 197mg15% | +23mg |
| Iron | 7.0mg39% | 3.5mg20% | +3.4mg |
| Potassium | 468mg10% | 620mg13% | <0.1mg |
| Phosphorus | 770mg62% | 194mg16% | +576mg |
| Magnesium | 45mg11% | 65mg15% | <0.1mg |
| Zinc | 5.0mg46% | 0.99mg9% | +4.0mg |
| Copper | 0mg0% | 0.13mg14% | <0.1mg |
| Manganese | 0mg0% | 0.55mg24% | <0.1mg |
| Selenium | — | 1.5mcg3% | — |
🔬Nutritional Analysis
Calories: Soybeans Green is significantly lower in calories at just 147 kcal per 100g compared to 575 kcal for Egg Whole — that's 291% fewer calories, making Soybeans Green the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 13g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green offers better value for building and maintaining muscle.
Fat: Soybeans Green is the leaner option with 6.8g 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 0mcg).
Key Minerals: Notable mineral differences include Copper (Soybeans Green: 0.128mg vs 0mg), Manganese (Soybeans Green: 0.547mg vs 0mg), Sodium (Egg Whole: 485mg vs 15mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Soybeans Green fits a low-sodium diet.