Egg vs. Almonds
Nutrition comparison of Egg and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and almonds:
- Both almonds and egg are high in calcium, calories and protein.
- Almond has more thiamin, riboflavin and niacin, however, egg contains more pantothenic acid and Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Egg has 28.9 times less carbohydrates than almond.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and egg are high in calories. Almond has 305% more calories than egg - almond has 579 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to almonds per calorie. Egg has a macronutrient ratio of 36:2:62 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Almonds | |
|---|---|---|
| Protein | 36% | 14% |
| Carbohydrates | 2% | 14% |
| Fat | 62% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 28.9 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than egg - almond has 12.5g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Almonds and egg contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both almonds and egg are high in protein. Almond has 68% more protein than egg - almond has 21.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Almonds and egg contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both almonds and egg are low in trans fat - almond has 0.02g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and almond has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than almond - egg has 160ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than almond - egg has 82iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 23 times more Vitamin E than egg - almond has 25.6mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and almonds contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin, however, egg contains more pantothenic acid and Vitamin B12. Both egg and almonds contain significant amounts of Vitamin B6 and folate.
| Egg | Almonds | |
|---|---|---|
| Thiamin | 0.04 MG | 0.205 MG |
| Riboflavin | 0.457 MG | 1.138 MG |
| Niacin | 0.075 MG | 3.618 MG |
| Pantothenic acid | 1.533 MG | 0.471 MG |
| Vitamin B6 | 0.17 MG | 0.137 MG |
| Folate | 47 UG | 44 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both almonds and egg are high in calcium. Almond has 380% more calcium than egg - almond has 269mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Almond is an excellent source of iron and it has 112% more iron than egg - almond has 3.7mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Almond is an excellent source of potassium and it has 431% more potassium than egg - almond has 733mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than almond per 100 grams.
| Egg | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.003 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than egg per 100 grams.
| Egg | Almonds | |
|---|---|---|
| other omega 6 | 0.018 G | 0.002 G |
| linoleic acid | 1.555 G | 12.324 G |
| Total | 1.573 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or egg contain more calories in 100 grams?Both almonds and egg are high in calories. Almond has 310% more calories than egg - almond has 579 calories in 100g and egg has 143 calories.
Is almonds or egg better for protein?
Both almonds and egg are high in protein. Almond has 70% more protein than egg - almond has 21.2g of protein per 100 grams and egg has 12.6g of protein.
Does almonds or egg contain more calcium?
Both almonds and egg are high in calcium. Almond has 380% more calcium than egg - almond has 269mg of calcium in 100 grams and egg has 56mg of calcium.
Does almonds or egg contain more iron?
Almond is an abundant source of iron and it has 110% more iron than egg - almond has 3.7mg of iron in 100 grams and egg has 1.8mg of iron.
Does almonds or egg contain more potassium?
Almond is a rich source of potassium and it has 430% more potassium than egg - almond has 733mg of potassium in 100 grams and egg has 138mg of potassium.