Egg vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, brazilnuts, dried, unblanched is higher in more vitamins & minerals
Calories (kcal)
Egg 357
Nuts 659
Protein (g)
Egg 84.1
Nuts 14.3
Carbs (g)
Egg 4.51
Nuts 11.7
Fat (g)
Egg 0.320
Nuts 67.1
Fiber (g)
Egg 0
Nuts 7.50
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 14.3g per 100g.
Which has fewer calories?
Egg, white, dried, stabilized, glucose reduced — 357 vs 659 kcal per 100g.
Which is more nutrient-dense?
Nuts, brazilnuts, dried, unblanched 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 | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 357 kcal | 659 kcal | -46% |
| Macronutrients | |||
| Water | 5.48 g | 3.42 g | +60% |
| Protein | 84.1 g | 14.3 g | +487% |
| Total lipid (fat) | 0.320 g | 67.1 g | -100% |
| Carbohydrate, by difference | 4.51 g | 11.7 g | -62% |
| Fiber, total dietary | 0 g | 7.50 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.118 g | 16.1 g | -99% |
| Fatty acids, total monounsaturated | 0.125 g | 23.9 g | -99% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 0 mg | 0.617 mg | -100% |
| Riboflavin (Vitamin B2) | 3.71 mg | 0.035 mg | +10500% |
| Niacin (Vitamin B3) | 0.773 mg | 0.295 mg | +162% |
| Pantothenic acid (Vitamin B5) | 0.670 mg | 0.184 mg | +264% |
| Vitamin B-6 — Pyridoxine | 0.032 mg | 0.101 mg | -68% |
| Biotin (Vitamin B7) | 0 ug | 22.0 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.7 mg | 28.8 mg | -63% |
| Vitamin B-12 — Cobalamin | 0.200 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 5.65 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 101 mg | 160 mg | -37% |
| Iron, Fe | 0.180 mg | 2.43 mg | -93% |
| Magnesium, Mg | 82.0 mg | 376 mg | -78% |
| Phosphorus, P | 104 mg | 725 mg | -86% |
| Potassium, K | 884 mg | 659 mg | +34% |
| Sodium, Na | 1299 mg | 3.00 mg | +43200% |
| Zinc, Zn | 0.130 mg | 4.06 mg | -97% |
| Copper, Cu | 0.128 mg | 1.74 mg | -93% |
| Manganese, Mn | 0 mg | 1.22 mg | -100% |
| Selenium, Se | 192 ug | 1917 ug | -90% |
| Other Nutrients | |||
| Energy | 1495 kj | 2757 kj | -46% |
| Ash | 5.61 g | 3.43 g | +64% |
| Total Sugars | 0 g | 2.33 g | -100% |
| Sucrose | 0 g | 2.33 g | -100% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | — | 0.250 g | |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 22.0 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 22.0 ug | -100% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 20.0 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 D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0 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 g | 0.046 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.082 g | 9.63 g | -99% |
| SFA 17:0 (Margaric acid) | 0 g | 0.041 g | -100% |
| SFA 18:0 (Stearic acid) | 0.036 g | 6.24 g | -99% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.167 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.010 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.214 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.045 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.125 g | 23.6 g | -99% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.125 g | — | |
| 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 | 0.045 g | 24.4 g | -100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.045 g | 24.4 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.045 g | 23.9 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.036 g | -100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0 g | 0.018 g | -100% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.018 g | -100% |
| PUFA 18:3i | 0 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 | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 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 | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 1.43 g | 0.135 g | +957% |
| Threonine (EAA) | 3.63 g | 0.365 g | +894% |
| Isoleucine (EAA, BCAA) | 4.41 g | 0.518 g | +752% |
| Leucine (EAA, BCAA) | 7.36 g | 1.19 g | +518% |
| Lysine (EAA) | 5.90 g | 0.490 g | +1104% |
| Methionine (EAA) | 2.99 g | 1.12 g | +166% |
| Cystine (conditionally essential) | 2.21 g | 0.306 g | +623% |
| Phenylalanine (EAA) | 5.13 g | 0.639 g | +703% |
| Tyrosine (conditionally essential) | 3.41 g | 0.416 g | +721% |
| Valine (EAA, BCAA) | 5.72 g | 0.760 g | +653% |
| Arginine (conditionally essential) | 4.89 g | 2.14 g | +128% |
| Histidine (EAA) | 2.05 g | 0.409 g | +401% |
| Alanine | 5.13 g | 0.609 g | +742% |
| Aspartic acid | 9.14 g | 1.33 g | +590% |
| Glutamic acid | 11.7 g | 3.19 g | +265% |
| Glycine (conditionally essential) | 3.05 g | 0.733 g | +316% |
| Proline (conditionally essential) | 3.24 g | 0.706 g | +359% |
| Serine | 6.16 g | 0.676 g | +811% |
| 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 | |
| Iodine | |||
| Iodine mcg/100gB | 34.0 mcg | — | |
| 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.
Egg, white, dried, stabilized, glucose reduced nutrition facts Nuts, brazilnuts, dried, unblanched nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +43200% in Egg, white, dried, stabilized, glucose reduced Riboflavin (Vitamin B2) +10500% in Egg, white, dried, stabilized, glucose reduced Protein +487% in Egg, white, dried, stabilized, glucose reduced Pantothenic acid (Vitamin B5) +264% in Egg, white, dried, stabilized, glucose reduced
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