Egg vs. Granny Smith Apple
Nutrition comparison of Egg and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and granny smith apple:
- Egg has 17.9 times less carbohydrates than granny smith apple.
- Egg has 24.9 times less sugar than granny smith apple.
- Egg has more lutein + zeaxanthin than granny smith apple, however, granny smith 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 granny smith apple.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Granny smith apple is a great source of dietary fiber.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Granny Smith Apple (Apples, raw, granny smith, 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 granny smith apple has 59% less calories than egg - granny smith apple has 58 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to granny smith apple per calorie. Egg has a macronutrient ratio of 36:2:62 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Granny Smith Apple | |
|---|---|---|
| Protein | 36% | 3% |
| Carbohydrates | 2% | 94% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 17.9 times less carbohydrates than granny smith apple - granny smith apple has 13.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has more dietary fiber than egg - granny smith apple has 2.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 24.9 times less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 27 times more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Granny smith apple has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
trans fat
Both egg and granny smith apple are low in trans fat - egg has 0.04g of trans fat per 100 grams and granny smith apple does not contain significant amounts.
cholesterol
Egg is high in cholesterol and granny smith apple has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 31 times more Vitamin A than granny smith apple - granny smith apple has 5ug 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 granny smith apple - egg has 82iu of Vitamin D per 100 grams and granny smith apple does not contain significant amounts.
Vitamin E
Granny smith apple and egg contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Granny smith apple and egg contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and granny smith apple contain significant amounts of thiamin and niacin.
| Egg | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.04 MG | 0.019 MG |
| Riboflavin | 0.457 MG | 0.025 MG |
| Niacin | 0.075 MG | 0.126 MG |
| Pantothenic acid | 1.533 MG | 0.056 MG |
| Vitamin B6 | 0.17 MG | 0.037 MG |
| Folate | 47 UG | 3 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 10 times more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Granny smith apple and egg contain similar amounts of potassium - granny smith apple has 120mg of potassium per 100 grams and egg has 138mg 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 granny smith apple per 100 grams, however, granny smith apple contains more beta-carotene than egg per 100 grams.
| Egg | Granny Smith Apple | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 64 UG |
| beta-carotene | ~ | 59 UG |
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.
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Egg g
()
|
Daily Values (%) |
Granny Smith 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 granny smith apple or egg contain more calories in 100 grams?Egg is high in calories and granny smith apple has 60% less calories than egg - granny smith apple has 58 calories in 100g and egg has 143 calories.
Is granny smith apple or egg better for protein?
Egg is a fantastic source of protein and it has 27 times more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and egg has 12.6g of protein.
Does granny smith apple or egg have more carbohydrates?
By weight, egg has 17.9 times fewer carbohydrates than granny smith apple - granny smith apple has 13.6g of carbs for 100g and egg has 0.72g of carbohydrates.