Egg substitute vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg substitute, powder is higher in more vitamins & minerals
Calories (kcal)
Egg substitute 444
Nuts 659
Protein (g)
Egg substitute 55.5
Nuts 14.3
Carbs (g)
Egg substitute 21.8
Nuts 11.7
Fat (g)
Egg substitute 13.0
Nuts 67.1
Fiber (g)
Egg substitute 0
Nuts 7.50
Quick answers
Which has more protein?
Egg substitute, powder — 55.5g vs 14.3g per 100g.
Which has fewer calories?
Egg substitute, powder — 444 vs 659 kcal per 100g.
Which is more nutrient-dense?
Egg substitute, powder scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Egg substitute | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 444 kcal | 659 kcal | -33% |
| Macronutrients | |||
| Water | 3.86 g | 3.42 g | +13% |
| Protein | 55.5 g | 14.3 g | +288% |
| Total lipid (fat) | 13.0 g | 67.1 g | -81% |
| Carbohydrate, by difference | 21.8 g | 11.7 g | +86% |
| Fiber, total dietary | 0 g | 7.50 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.77 g | 16.1 g | -77% |
| Fatty acids, total monounsaturated | 5.34 g | 23.9 g | -78% |
| Cholesterol | 572 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.800 mg | 0.700 mg | +14% |
| Thiamin (Vitamin B1) | 0.226 mg | 0.617 mg | -63% |
| Riboflavin (Vitamin B2) | 1.76 mg | 0.035 mg | +4929% |
| Niacin (Vitamin B3) | 0.577 mg | 0.295 mg | +96% |
| Pantothenic acid (Vitamin B5) | 3.38 mg | 0.184 mg | +1739% |
| Vitamin B-6 — Pyridoxine | 0.143 mg | 0.101 mg | +42% |
| Biotin (Vitamin B7) | 125 ug | 22.0 ug | +468% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 118 mg | 28.8 mg | +308% |
| Vitamin B-12 — Cobalamin | 3.52 ug | 0 ug | |
| Vitamin A, RAE | 369 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.26 mg | 5.65 mg | -78% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 326 mg | 160 mg | +104% |
| Iron, Fe | 3.16 mg | 2.43 mg | +30% |
| Magnesium, Mg | 65.0 mg | 376 mg | -83% |
| Phosphorus, P | 478 mg | 725 mg | -34% |
| Potassium, K | 744 mg | 659 mg | +13% |
| Sodium, Na | 800 mg | 3.00 mg | +26567% |
| Zinc, Zn | 1.82 mg | 4.06 mg | -55% |
| Copper, Cu | 0.207 mg | 1.74 mg | -88% |
| Manganese, Mn | 0.080 mg | 1.22 mg | -93% |
| Selenium, Se | 128 ug | 1917 ug | -93% |
| Other Nutrients | |||
| Energy | 1856 kj | 2757 kj | -33% |
| Ash | 5.84 g | 3.43 g | +70% |
| Total Sugars | 21.8 g | 2.33 g | +836% |
| Sucrose | — | 2.33 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0.250 g | |
| Folic acid (Vitamin B9 — synthetic) | 125 ug | 22.0 ug | +468% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 125 ug | 22.0 ug | +468% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 369 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1230 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.010 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 9.56 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.630 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.400 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.065 g | 0.046 g | +41% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 2.69 g | 9.63 g | -72% |
| SFA 17:0 (Margaric acid) | — | 0.041 g | |
| SFA 18:0 (Stearic acid) | 0.993 g | 6.24 g | -84% |
| SFA 20:0 (Arachidic acid) | — | 0.167 g | |
| SFA 22:0 (Behenic acid) | — | 0.010 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.496 g | 0.214 g | +132% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.045 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.84 g | 23.6 g | -79% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.027 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.68 g | 24.4 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.41 g | 24.4 g | -94% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 23.9 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.086 g | 0.036 g | +139% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.018 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.018 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.109 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | — | 0.135 g | |
| Threonine (EAA) | — | 0.365 g | |
| Isoleucine (EAA, BCAA) | — | 0.518 g | |
| Leucine (EAA, BCAA) | — | 1.19 g | |
| Lysine (EAA) | — | 0.490 g | |
| Methionine (EAA) | — | 1.12 g | |
| Cystine (conditionally essential) | — | 0.306 g | |
| Phenylalanine (EAA) | — | 0.639 g | |
| Tyrosine (conditionally essential) | — | 0.416 g | |
| Valine (EAA, BCAA) | — | 0.760 g | |
| Arginine (conditionally essential) | — | 2.14 g | |
| Histidine (EAA) | — | 0.409 g | |
| Alanine | — | 0.609 g | |
| Aspartic acid | — | 1.33 g | |
| Glutamic acid | — | 3.19 g | |
| Glycine (conditionally essential) | — | 0.733 g | |
| Proline (conditionally essential) | — | 0.706 g | |
| Serine | — | 0.676 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.00 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 16.0 mg | |
| Total Choline | — | 29.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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