Egg WholevsSpinach
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Spinach
Go with Spinach at just 23 kcal per 100g â 96% 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.
Spinach provides 558mg 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 | Spinach | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 23kcal1% | +552kcal |
| Protein | 48g96% | 2.9g6% | +45g |
| Total Fat | 40g51% | 0.39g1% | +39g |
| Saturated Fat | â | <0.1g0% | â |
| Trans Fat | â | 0g | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 3.6g1% | <0.1g |
| Dietary Fiber | â | 2.2g8% | â |
| Sugars | â | 0.42g | â |
| âĻVitamins | |||
| Vitamin A | â | 469mcg52% | â |
| Vitamin C | â | 28mg31% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | 2.0mg14% | â |
| Vitamin K | â | 483mcg403% | â |
| Vitamin B6 | â | 0.20mg11% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 194mcg49% | â |
| Thiamin (B1) | â | <0.1mg7% | â |
| Riboflavin (B2) | â | 0.19mg15% | â |
| Niacin (B3) | â | 0.72mg5% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 79mg3% | +406mg |
| Calcium | 220mg17% | 99mg8% | +121mg |
| Iron | 7.0mg39% | 2.7mg15% | +4.3mg |
| Potassium | 468mg10% | 558mg12% | <0.1mg |
| Phosphorus | 770mg62% | 49mg4% | +721mg |
| Magnesium | 45mg11% | 79mg19% | <0.1mg |
| Zinc | 5.0mg46% | 0.53mg5% | +4.5mg |
| Copper | 0mg0% | 0.13mg14% | <0.1mg |
| Manganese | 0mg0% | 0.90mg39% | <0.1mg |
| Selenium | â | 1.0mcg2% | â |
ðŽNutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 575 kcal for Egg Whole â that's 2400% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Spinach offers better value for building and maintaining muscle.
Fat: Spinach is the leaner option with 0.39g 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 (Spinach: 0.13mg vs 0mg), Manganese (Spinach: 0.897mg vs 0mg), Phosphorus (Egg Whole: 770mg vs 49mg).
Diet Suitability: Both fit a low-carb or keto diet. Egg Whole fits a high-protein diet. Spinach fits a low-fat diet. Spinach fits a low-sodium diet.