Egg vs. Apple
Nutrition comparison of Egg and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and apple:
- Apple has 110.6 times less saturated fat than egg.
- Apple is a great source of dietary fiber.
- Egg has 18.1 times less carbohydrates than apple.
- Egg has 27 times less sugar than apple.
- Egg has more lutein + zeaxanthin than apple, however, apple contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than apple.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and apple has 64% less calories than egg - egg has 143 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Egg has a macronutrient ratio of 36:2:62 and for apple, 2:95:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Apple | |
|---|---|---|
| Protein | 36% | 2% |
| Carbohydrates | 2% | 95% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 18.1 times less carbohydrates than apple - egg has 0.72g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than egg - apple has 2.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 27 times less sugar than apple - egg has 0.37g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 47 times more protein than apple - egg has 12.6g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 110.6 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
trans fat
Both egg and apple are low in trans fat - egg has 0.04g of trans fat per 100 grams and apple does not contain significant amounts.
cholesterol
Egg is high in cholesterol and apple has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than egg - apple has 4.6mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than apple - egg has 160ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than apple - egg has 82iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Egg and apple contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Egg and apple contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and apple contain significant amounts of thiamin and niacin.
| Egg | Apple | |
|---|---|---|
| Thiamin | 0.04 MG | 0.017 MG |
| Riboflavin | 0.457 MG | 0.026 MG |
| Niacin | 0.075 MG | 0.091 MG |
| Pantothenic acid | 1.533 MG | 0.061 MG |
| Vitamin B6 | 0.17 MG | 0.041 MG |
| Folate | 47 UG | 3 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 833% more calcium than apple - egg has 56mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Egg has signficantly more iron than apple - egg has 1.8mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Egg and apple contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, egg has more lutein + zeaxanthin than apple per 100 grams, however, apple contains more beta-carotene than egg per 100 grams.
| Egg | Apple | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 29 UG |
| beta-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than apple per 100 grams.
| Egg | Apple | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.009 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than apple per 100 grams.
| Egg | Apple | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.043 G |
| Total | 1.577 G | 0.043 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 (%) |
Apple 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 egg or apple contain more calories in 100 grams?Egg is high in calories and apple has 60% less calories than egg - egg has 143 calories in 100g and apple has 52 calories.
Is egg or apple better for protein?
Egg is a fantastic source of protein and it has 47 times more protein than apple - egg has 12.6g of protein per 100 grams and apple has 0.26g of protein.
Does egg or apple have more carbohydrates?
By weight, egg has 18.1 times fewer carbohydrates than apple - egg has 0.72g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in egg comprise of 100% sugar.