Egg WholevsSweet Potato Leaves
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Sweet Potato Leaves
Go with Sweet Potato Leaves at just 42 kcal per 100g â 93% 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 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 | Sweet Potato Leaves | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 42kcal2% | +533kcal |
| Protein | 48g96% | 2.5g5% | +46g |
| Total Fat | 40g51% | 0.51g1% | +39g |
| Saturated Fat | â | 0.11g1% | â |
| Trans Fat | â | 0g | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 8.8g3% | <0.1g |
| Dietary Fiber | â | 5.3g19% | â |
| âĻVitamins | |||
| Vitamin A | â | 189mcg21% | â |
| Vitamin C | â | 11mg12% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin K | â | 302mcg252% | â |
| Vitamin B6 | â | 0.19mg11% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Thiamin (B1) | â | 0.16mg13% | â |
| Riboflavin (B2) | â | 0.34mg27% | â |
| Niacin (B3) | â | 1.1mg7% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 6.0mg0% | +479mg |
| Calcium | 220mg17% | 78mg6% | +142mg |
| Iron | 7.0mg39% | 0.97mg5% | +6.0mg |
| Potassium | 468mg10% | 508mg11% | <0.1mg |
| Phosphorus | 770mg62% | 81mg6% | +689mg |
| Magnesium | 45mg11% | 70mg17% | <0.1mg |
| Zinc | 5.0mg46% | â | â |
| Copper | 0mg0% | â | â |
| Manganese | 0mg0% | â | â |
| Selenium | â | 0.90mcg2% | â |
ðŽNutritional Analysis
Calories: Sweet Potato Leaves is significantly lower in calories at just 42 kcal per 100g compared to 575 kcal for Egg Whole â that's 1269% fewer calories, making Sweet Potato Leaves the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 2.49g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Sweet Potato Leaves is the leaner option with 0.51g 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 Sodium (Egg Whole: 485mg vs 6mg), Phosphorus (Egg Whole: 770mg vs 81mg), Iron (Egg Whole: 6.97mg vs 0.97mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Sweet Potato Leaves fits a low-fat diet. Sweet Potato Leaves fits a low-sodium diet. Sweet Potato Leaves fits a high-fiber diet.