Egg vs. Pili Nut
Nutrition comparison of Egg and Pili Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
pili nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and pili nut:
- Both pili nut and egg are high in calcium, calories and protein.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Pili nut has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Pili nut is an excellent source of iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Pili Nut (Nuts, pilinuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pili nut and egg are high in calories. Pili nut has 403% more calories than egg - pili nut has 719 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in fat and similar to pili nut for carbs. Egg has a macronutrient ratio of 36:2:62 and for pili nut, 6:2:92 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Pili Nut | |
|---|---|---|
| Protein | 36% | 6% |
| Carbohydrates | 2% | 2% |
| Fat | 62% | 92% |
| Alcohol | ~ | ~ |
carbohydrates
Both pili nut and egg are low in carbohydrates - pili nut has 4g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
sugar
Egg and pili nut contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and pili nut does not contain significant amounts.
Protein
protein
Both pili nut and egg are high in protein. Egg has 16% more protein than pili nut - pili nut has 10.8g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Pili nut is high in saturated fat and egg has 90% less saturated fat than pili nut - pili nut has 31.2g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and pili nut are low in trans fat - egg has 0.04g of trans fat per 100 grams and pili nut does not contain significant amounts.
cholesterol
Egg is high in cholesterol and pili nut has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and pili nut does not contain significant amounts.
Vitamins
Vitamin C
Pili nut and egg contain similar amounts of Vitamin C - pili nut has 0.6mg 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 79 times more Vitamin A than pili nut - pili nut has 2ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than pili nut - egg has 82iu of Vitamin D per 100 grams and pili nut does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than pili nut - egg has 1.1mg of Vitamin E per 100 grams and pili nut does not contain significant amounts.
Vitamin K
Egg and pili nut contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and pili nut does not contain significant amounts.
The B Vitamins
Pili nut has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and pili nut contain significant amounts of Vitamin B6 and folate.
| Egg | Pili Nut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.913 MG |
| Riboflavin | 0.457 MG | 0.093 MG |
| Niacin | 0.075 MG | 0.519 MG |
| Pantothenic acid | 1.533 MG | 0.479 MG |
| Vitamin B6 | 0.17 MG | 0.115 MG |
| Folate | 47 UG | 60 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both pili nut and egg are high in calcium. Pili nut has 159% more calcium than egg - pili nut has 145mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Pili nut is an excellent source of iron and it has 102% more iron than egg - pili nut has 3.5mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Pili nut is an excellent source of potassium and it has 267% more potassium than egg - pili nut has 507mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pili nut has more linoleic acid than egg per 100 grams.
| Egg | Pili Nut | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 7.605 G |
| Total | 1.577 G | 7.605 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 (%) |
Pili Nut 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 pili nut or egg contain more calories in 100 grams?Both pili nut and egg are high in calories. Pili nut has 400% more calories than egg - pili nut has 719 calories in 100g and egg has 143 calories.
Is pili nut or egg better for protein?
Both pili nut and egg are high in protein. Egg has 20% more protein than pili nut - pili nut has 10.8g of protein per 100 grams and egg has 12.6g of protein.
Does pili nut or egg contain more calcium?
Both pili nut and egg are high in calcium. Pili nut has 160% more calcium than egg - pili nut has 145mg of calcium in 100 grams and egg has 56mg of calcium.
Does pili nut or egg contain more iron?
Pili nut is an abundant source of iron and it has 100% more iron than egg - pili nut has 3.5mg of iron in 100 grams and egg has 1.8mg of iron.
Does pili nut or egg contain more potassium?
Pili nut is a rich source of potassium and it has 270% more potassium than egg - pili nut has 507mg of potassium in 100 grams and egg has 138mg of potassium.