Egg vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, yolk, dried is higher in more vitamins & minerals
Calories (kcal)
Egg 669
Nuts 659
Protein (g)
Egg 33.6
Nuts 14.3
Carbs (g)
Egg 0.660
Nuts 11.7
Fat (g)
Egg 59.1
Nuts 67.1
Fiber (g)
Egg 0
Nuts 7.50
Quick answers
Which has more protein?
Egg, yolk, dried — 33.6g vs 14.3g per 100g.
Which has fewer calories?
Nuts, brazilnuts, dried, unblanched — 659 vs 669 kcal per 100g.
Which is more nutrient-dense?
Egg, yolk, dried 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 | 669 kcal | 659 kcal | +2% |
| Macronutrients | |||
| Water | 3.08 g | 3.42 g | -10% |
| Protein | 33.6 g | 14.3 g | +135% |
| Total lipid (fat) | 59.1 g | 67.1 g | -12% |
| Carbohydrate, by difference | 0.660 g | 11.7 g | -94% |
| Fiber, total dietary | 0 g | 7.50 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 20.3 g | 16.1 g | +26% |
| Fatty acids, total monounsaturated | 23.4 g | 23.9 g | -2% |
| Fatty acids, total trans | 0.346 g | — | |
| Cholesterol | 2307 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 0.387 mg | 0.617 mg | -37% |
| Riboflavin (Vitamin B2) | 1.26 mg | 0.035 mg | +3491% |
| Niacin (Vitamin B3) | 0.083 mg | 0.295 mg | -72% |
| Pantothenic acid (Vitamin B5) | 9.06 mg | 0.184 mg | +4826% |
| Vitamin B-6 — Pyridoxine | 0.742 mg | 0.101 mg | +635% |
| Biotin (Vitamin B7) | 209 ug | 22.0 ug | +850% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 2403 mg | 28.8 mg | +8245% |
| Vitamin B-12 — Cobalamin | 5.11 ug | 0 ug | |
| Vitamin A, RAE | 483 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 79.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 4.81 mg | 5.65 mg | -15% |
| Vitamin D (D2 + D3) | 10.4 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 289 mg | 160 mg | +81% |
| Iron, Fe | 9.56 mg | 2.43 mg | +293% |
| Magnesium, Mg | 26.0 mg | 376 mg | -93% |
| Phosphorus, P | 1040 mg | 725 mg | +43% |
| Potassium, K | 264 mg | 659 mg | -60% |
| Sodium, Na | 149 mg | 3.00 mg | +4867% |
| Zinc, Zn | 7.73 mg | 4.06 mg | +90% |
| Copper, Cu | 0 mg | 1.74 mg | -100% |
| Manganese, Mn | 0.185 mg | 1.22 mg | -85% |
| Selenium, Se | 139 ug | 1917 ug | -93% |
| Other Nutrients | |||
| Energy | 2800 kj | 2757 kj | +2% |
| Ash | 3.51 g | 3.43 g | +2% |
| Total Sugars | 0.230 g | 2.33 g | -90% |
| Sucrose | 0 g | 2.33 g | -100% |
| Glucose | 0.230 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) | 209 ug | 22.0 ug | +850% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 209 ug | 22.0 ug | +850% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 477 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 70.0 ug | 0 ug | |
| Vitamin A, IU | 1715 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1133 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) | 417 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 10.4 ug | — | |
| Vitamin K1 — Phylloquinone | 1.50 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) | 0.198 g | 0.046 g | +330% |
| SFA 15:0 (Pentadecanoic acid) | 0.036 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 14.8 g | 9.63 g | +53% |
| SFA 17:0 (Margaric acid) | 0.122 g | 0.041 g | +198% |
| SFA 18:0 (Stearic acid) | 5.18 g | 6.24 g | -17% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.167 g | -100% |
| SFA 22:0 (Behenic acid) | 0.028 g | 0.010 g | +180% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.034 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.35 g | 0.214 g | +529% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.045 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.9 g | 23.6 g | -7% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 21.6 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.143 g | 0.027 g | +430% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 10.3 g | 24.4 g | -58% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.67 g | 24.4 g | -64% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 8.60 g | 23.9 g | -64% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.281 g | 0.036 g | +681% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.181 g | 0.018 g | +906% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.072 g | 0.018 g | +300% |
| PUFA 18:3i | 0.028 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.106 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.978 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) | 0.029 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.253 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.242 g | — | |
| TFA 18:1 t | 0.242 g | — | |
| TFA 18:2 t,t | 0.076 g | — | |
| Fatty acids, total trans-polyenoic | 0.105 g | — | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 0.390 g | 0.135 g | +189% |
| Threonine (EAA) | 1.54 g | 0.365 g | +323% |
| Isoleucine (EAA, BCAA) | 1.70 g | 0.518 g | +228% |
| Leucine (EAA, BCAA) | 2.91 g | 1.19 g | +144% |
| Lysine (EAA) | 2.47 g | 0.490 g | +404% |
| Methionine (EAA) | 0.858 g | 1.12 g | -24% |
| Cystine (conditionally essential) | 0.588 g | 0.306 g | +92% |
| Phenylalanine (EAA) | 1.47 g | 0.639 g | +130% |
| Tyrosine (conditionally essential) | 1.42 g | 0.416 g | +242% |
| Valine (EAA, BCAA) | 1.93 g | 0.760 g | +154% |
| Arginine (conditionally essential) | 2.34 g | 2.14 g | +9% |
| Histidine (EAA) | 0.861 g | 0.409 g | +111% |
| Alanine | 1.75 g | 0.609 g | +188% |
| Aspartic acid | 3.31 g | 1.33 g | +150% |
| Glutamic acid | 4.26 g | 3.19 g | +34% |
| Glycine (conditionally essential) | 1.04 g | 0.733 g | +42% |
| Proline (conditionally essential) | 1.33 g | 0.706 g | +88% |
| Serine | 2.81 g | 0.676 g | +316% |
| 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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