Nuts vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, brazilnuts, dried, unblanched is higher in more vitamins & minerals
Calories (kcal)
Nuts 659
Egg 376
Protein (g)
Nuts 14.3
Egg 82.4
Carbs (g)
Nuts 11.7
Egg 4.47
Fat (g)
Nuts 67.1
Egg 0.040
Fiber (g)
Nuts 7.50
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, powder, stabilized, glucose reduced — 82.4g vs 14.3g per 100g.
Which has fewer calories?
Egg, white, dried, powder, stabilized, glucose reduced — 376 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 | Nuts | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 659 kcal | 376 kcal | +75% |
| Macronutrients | |||
| Water | 3.42 g | 8.54 g | -60% |
| Protein | 14.3 g | 82.4 g | -83% |
| Total lipid (fat) | 67.1 g | 0.040 g | +167650% |
| Carbohydrate, by difference | 11.7 g | 4.47 g | +163% |
| Fiber, total dietary | 7.50 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 16.1 g | 0 g | |
| Fatty acids, total monounsaturated | 23.9 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.617 mg | 0.037 mg | +1568% |
| Riboflavin (Vitamin B2) | 0.035 mg | 2.32 mg | -98% |
| Niacin (Vitamin B3) | 0.295 mg | 0.723 mg | -59% |
| Pantothenic acid (Vitamin B5) | 0.184 mg | 1.96 mg | -91% |
| Vitamin B-6 — Pyridoxine | 0.101 mg | 0.024 mg | +321% |
| Biotin (Vitamin B7) | 22.0 ug | 96.0 ug | -77% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 28.8 mg | 8.40 mg | +243% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.530 ug | -100% |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 5.65 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 160 mg | 89.0 mg | +80% |
| Iron, Fe | 2.43 mg | 0.240 mg | +913% |
| Magnesium, Mg | 376 mg | 72.0 mg | +422% |
| Phosphorus, P | 725 mg | 89.0 mg | +715% |
| Potassium, K | 659 mg | 1116 mg | -41% |
| Sodium, Na | 3.00 mg | 1238 mg | -100% |
| Zinc, Zn | 4.06 mg | 0.160 mg | +2438% |
| Copper, Cu | 1.74 mg | 0.170 mg | +925% |
| Manganese, Mn | 1.22 mg | 0.050 mg | +2346% |
| Selenium, Se | 1917 ug | 125 ug | +1432% |
| Other Nutrients | |||
| Energy | 2757 kj | 1573 kj | +75% |
| Ash | 3.43 g | 4.55 g | -25% |
| Total Sugars | 2.33 g | 0 g | |
| 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) | 22.0 ug | 96.0 ug | -77% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 22.0 ug | 96.0 ug | -77% |
| 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 | 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 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) | 0.046 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 9.63 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.041 g | — | |
| SFA 18:0 (Stearic acid) | 6.24 g | 0 g | |
| 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) | 0.214 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.045 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 23.6 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.027 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 24.4 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 24.4 g | 0 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 23.9 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.036 g | 0 g | |
| 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 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 | 1.27 g | -89% |
| Threonine (EAA) | 0.365 g | 3.66 g | -90% |
| Isoleucine (EAA, BCAA) | 0.518 g | 5.02 g | -90% |
| Leucine (EAA, BCAA) | 1.19 g | 7.17 g | -83% |
| Lysine (EAA) | 0.490 g | 5.08 g | -90% |
| Methionine (EAA) | 1.12 g | 3.20 g | -65% |
| Cystine (conditionally essential) | 0.306 g | 2.04 g | -85% |
| Phenylalanine (EAA) | 0.639 g | 5.18 g | -88% |
| Tyrosine (conditionally essential) | 0.416 g | 3.31 g | -87% |
| Valine (EAA, BCAA) | 0.760 g | 6.17 g | -88% |
| Arginine (conditionally essential) | 2.14 g | 4.81 g | -56% |
| Histidine (EAA) | 0.409 g | 1.87 g | -78% |
| Alanine | 0.609 g | 5.31 g | -89% |
| Aspartic acid | 1.33 g | 7.29 g | -82% |
| Glutamic acid | 3.19 g | 11.5 g | -72% |
| Glycine (conditionally essential) | 0.733 g | 3.09 g | -76% |
| Proline (conditionally essential) | 0.706 g | 3.10 g | -77% |
| Serine | 0.676 g | 6.08 g | -89% |
| 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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