Side-by-Side Comparison

Almonds (Raw) vs Whole Egg (Cooked / Boiled)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Boiled egg cleanly sliced in half showing rich golden yolk

eggs

Whole Egg (Cooked / Boiled)

155Calories

12.6Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-73%

Whole Egg (Cooked / Boiled)

Whole Egg (Cooked / Boiled) has fewer calories (energy) (155 kcal vs 579 kcal, 424 kcal less).

Higher Protein

+68%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 12.6 g in Whole Egg (Cooked / Boiled) (+8.6 g, +68%).

Higher Dietary Fiber

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 0 g in Whole Egg (Cooked / Boiled) (+12.5 g).

Higher Potassium

+482%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 126 mg in Whole Egg (Cooked / Boiled) (+607 mg, +482%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Whole Egg (Cooked / Boiled)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Whole Egg (Cooked / Boiled)

155 kcal8% DV

Almonds (Raw) provides 579 kcal vs 155 kcal in Whole Egg (Cooked / Boiled) (+424 kcal, +274%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Whole Egg (Cooked / Boiled)

12.6 g25% DV

Almonds (Raw) provides 21.2 g vs 12.6 g in Whole Egg (Cooked / Boiled) (+8.6 g, +68%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Whole Egg (Cooked / Boiled)

1.1 g

Almonds (Raw) provides 21.6 g vs 1.1 g in Whole Egg (Cooked / Boiled) (+20.4 g, +1824%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Whole Egg (Cooked / Boiled)

0 g

Almonds (Raw) has higher dietary fiber (12.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Whole Egg (Cooked / Boiled)

10.6 g14% DV

Almonds (Raw) provides 49.9 g vs 10.6 g in Whole Egg (Cooked / Boiled) (+39.3 g, +371%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Whole Egg (Cooked / Boiled)

1.1 g2% DV

Almonds (Raw) provides 4.4 g vs 1.1 g in Whole Egg (Cooked / Boiled) (+3.2 g, +288%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Whole Egg (Cooked / Boiled)

0 mg

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

149 µg17% DV

Whole Egg (Cooked / Boiled) has higher vitamin a (rae) (149 µg vs 0 µg).

Vitamin DWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

2.2 µg11% DV

Whole Egg (Cooked / Boiled) has higher vitamin d (2.2 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Whole Egg (Cooked / Boiled)

1.0 mg7% DV

Almonds (Raw) provides 25.6 mg vs 1.0 mg in Whole Egg (Cooked / Boiled) (+24.6 mg, +2388%).

Vitamin KWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

0.3 µg

Whole Egg (Cooked / Boiled) has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Similar

Almonds (Raw)

44 µg11% DV

Whole Egg (Cooked / Boiled)

44 µg11% DV

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of folate (dfe) (44 µg).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Whole Egg (Cooked / Boiled)

0.07 mg6% DV

Almonds (Raw) provides 0.21 mg vs 0.07 mg in Whole Egg (Cooked / Boiled) (+0.14 mg, +211%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Whole Egg (Cooked / Boiled)

0.52 mg40% DV

Almonds (Raw) provides 1.1 mg vs 0.52 mg in Whole Egg (Cooked / Boiled) (+0.62 mg, +121%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Whole Egg (Cooked / Boiled)

0.06 mg

Almonds (Raw) provides 3.6 mg vs 0.06 mg in Whole Egg (Cooked / Boiled) (+3.6 mg, +5553%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.47 mg9% DV

Whole Egg (Cooked / Boiled)

1.4 mg28% DV

Whole Egg (Cooked / Boiled) provides 1.4 mg vs 0.47 mg in Almonds (Raw) (+0.93 mg, +197%).

Vitamin B6Similar

Almonds (Raw)

0.14 mg8% DV

Whole Egg (Cooked / Boiled)

0.12 mg7% DV

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

1.1 µg46% DV

Whole Egg (Cooked / Boiled) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

1.0 mg

Whole Egg (Cooked / Boiled)

124 mg5% DV

Whole Egg (Cooked / Boiled) provides 124 mg vs 1.0 mg in Almonds (Raw) (+123 mg, +12300%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Whole Egg (Cooked / Boiled)

126 mg3% DV

Almonds (Raw) provides 733 mg vs 126 mg in Whole Egg (Cooked / Boiled) (+607 mg, +482%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Whole Egg (Cooked / Boiled)

50.0 mg4% DV

Almonds (Raw) provides 269 mg vs 50.0 mg in Whole Egg (Cooked / Boiled) (+219 mg, +438%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Whole Egg (Cooked / Boiled)

1.2 mg7% DV

Almonds (Raw) provides 3.7 mg vs 1.2 mg in Whole Egg (Cooked / Boiled) (+2.5 mg, +212%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Whole Egg (Cooked / Boiled)

10.0 mg2% DV

Almonds (Raw) provides 270 mg vs 10.0 mg in Whole Egg (Cooked / Boiled) (+260 mg, +2600%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Whole Egg (Cooked / Boiled)

172 mg14% DV

Almonds (Raw) provides 481 mg vs 172 mg in Whole Egg (Cooked / Boiled) (+309 mg, +180%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Whole Egg (Cooked / Boiled)

1.1 mg10% DV

Almonds (Raw) provides 3.1 mg vs 1.1 mg in Whole Egg (Cooked / Boiled) (+2.1 mg, +197%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Whole Egg (Cooked / Boiled)

3.3 g16% DV

Almonds (Raw) provides 3.8 g vs 3.3 g in Whole Egg (Cooked / Boiled) (+0.53 g, +16%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Whole Egg (Cooked / Boiled)50 g (1 large egg (50 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Whole Egg (Cooked / Boiled)

78 kcal4% DV

Almonds (Raw) provides 162 kcal vs 78 kcal in Whole Egg (Cooked / Boiled) (+85 kcal, +109%).

ProteinWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

5.9 g12% DV

Whole Egg (Cooked / Boiled)

6.3 g13% DV

Whole Egg (Cooked / Boiled) provides 6.3 g vs 5.9 g in Almonds (Raw) (+0.37 g, +6%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

6.0 g2% DV

Whole Egg (Cooked / Boiled)

0.56 g

Almonds (Raw) provides 6.0 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+5.5 g, +977%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Whole Egg (Cooked / Boiled)

0 g

Almonds (Raw) has higher dietary fiber (3.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Whole Egg (Cooked / Boiled)

5.3 g7% DV

Almonds (Raw) provides 14.0 g vs 5.3 g in Whole Egg (Cooked / Boiled) (+8.7 g, +164%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

1.2 g2% DV

Whole Egg (Cooked / Boiled)

0.56 g1% DV

Almonds (Raw) provides 1.2 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+0.66 g, +117%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Whole Egg (Cooked / Boiled)

0 mg

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

75 µg8% DV

Whole Egg (Cooked / Boiled) has higher vitamin a (rae) (75 µg vs 0 µg).

Vitamin DWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

1.1 µg6% DV

Whole Egg (Cooked / Boiled) has higher vitamin d (1.1 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Whole Egg (Cooked / Boiled)

0.52 mg3% DV

Almonds (Raw) provides 7.2 mg vs 0.52 mg in Whole Egg (Cooked / Boiled) (+6.7 mg, +1293%).

Vitamin KWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

0.2 µg

Whole Egg (Cooked / Boiled) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

12 µg3% DV

Whole Egg (Cooked / Boiled)

22 µg6% DV

Whole Egg (Cooked / Boiled) provides 22 µg vs 12 µg in Almonds (Raw) (+9.7 µg, +79%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Whole Egg (Cooked / Boiled)

0.03 mg3% DV

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Whole Egg (Cooked / Boiled)

0.26 mg20% DV

Almonds (Raw) provides 0.32 mg vs 0.26 mg in Whole Egg (Cooked / Boiled) (+0.06 mg, +24%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Whole Egg (Cooked / Boiled)

0.03 mg

Almonds (Raw) provides 1.0 mg vs 0.03 mg in Whole Egg (Cooked / Boiled) (+0.98 mg, +3066%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.13 mg3% DV

Whole Egg (Cooked / Boiled)

0.70 mg14% DV

Whole Egg (Cooked / Boiled) provides 0.70 mg vs 0.13 mg in Almonds (Raw) (+0.57 mg, +431%).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Whole Egg (Cooked / Boiled)

0.06 mg4% DV

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

0.6 µg23% DV

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.6 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.28 mg

Whole Egg (Cooked / Boiled)

62.0 mg3% DV

Whole Egg (Cooked / Boiled) provides 62.0 mg vs 0.28 mg in Almonds (Raw) (+61.7 mg, +22043%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

Whole Egg (Cooked / Boiled)

63.0 mg1% DV

Almonds (Raw) provides 205 mg vs 63.0 mg in Whole Egg (Cooked / Boiled) (+142 mg, +226%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Whole Egg (Cooked / Boiled)

25.0 mg2% DV

Almonds (Raw) provides 75.3 mg vs 25.0 mg in Whole Egg (Cooked / Boiled) (+50.3 mg, +201%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Whole Egg (Cooked / Boiled)

0.60 mg3% DV

Almonds (Raw) provides 1.0 mg vs 0.60 mg in Whole Egg (Cooked / Boiled) (+0.44 mg, +75%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Whole Egg (Cooked / Boiled)

5.0 mg1% DV

Almonds (Raw) provides 75.6 mg vs 5.0 mg in Whole Egg (Cooked / Boiled) (+70.6 mg, +1412%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Whole Egg (Cooked / Boiled)

86.0 mg7% DV

Almonds (Raw) provides 135 mg vs 86.0 mg in Whole Egg (Cooked / Boiled) (+48.7 mg, +57%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Whole Egg (Cooked / Boiled)

0.53 mg5% DV

Almonds (Raw) provides 0.87 mg vs 0.53 mg in Whole Egg (Cooked / Boiled) (+0.35 mg, +66%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

1.1 g5% DV

Whole Egg (Cooked / Boiled)

1.6 g8% DV

Whole Egg (Cooked / Boiled) provides 1.6 g vs 1.1 g in Almonds (Raw) (+0.57 g, +54%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Whole Egg (Cooked / Boiled)Amount per 100 kcal (65 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Whole Egg (Cooked / Boiled)

101 kcal5% DV

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of calories (energy) (98 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

3.6 g7% DV

Whole Egg (Cooked / Boiled)

8.2 g16% DV

Whole Egg (Cooked / Boiled) provides 8.2 g vs 3.6 g in Almonds (Raw) (+4.6 g, +127%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

3.7 g1% DV

Whole Egg (Cooked / Boiled)

0.73 g

Almonds (Raw) provides 3.7 g vs 0.73 g in Whole Egg (Cooked / Boiled) (+2.9 g, +403%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

2.1 g8% DV

Whole Egg (Cooked / Boiled)

0 g

Almonds (Raw) has higher dietary fiber (2.1 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Whole Egg (Cooked / Boiled)

6.9 g9% DV

Almonds (Raw) provides 8.5 g vs 6.9 g in Whole Egg (Cooked / Boiled) (+1.6 g, +23%).

Total SugarsSimilar

Almonds (Raw)

0.74 g1% DV

Whole Egg (Cooked / Boiled)

0.73 g1% DV

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of total sugars (0.74 g).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Whole Egg (Cooked / Boiled)

0 mg

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

97 µg11% DV

Whole Egg (Cooked / Boiled) has higher vitamin a (rae) (97 µg vs 0 µg).

Vitamin DWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

1.4 µg7% DV

Whole Egg (Cooked / Boiled) has higher vitamin d (1.4 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Whole Egg (Cooked / Boiled)

0.67 mg4% DV

Almonds (Raw) provides 4.4 mg vs 0.67 mg in Whole Egg (Cooked / Boiled) (+3.7 mg, +551%).

Vitamin KWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

0.2 µg

Whole Egg (Cooked / Boiled) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

7.5 µg2% DV

Whole Egg (Cooked / Boiled)

29 µg7% DV

Whole Egg (Cooked / Boiled) provides 29 µg vs 7.5 µg in Almonds (Raw) (+21 µg, +282%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Whole Egg (Cooked / Boiled)

0.04 mg4% DV

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.19 mg15% DV

Whole Egg (Cooked / Boiled)

0.34 mg26% DV

Whole Egg (Cooked / Boiled) provides 0.34 mg vs 0.19 mg in Almonds (Raw) (+0.14 mg, +73%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Whole Egg (Cooked / Boiled)

0.04 mg

Almonds (Raw) provides 0.62 mg vs 0.04 mg in Whole Egg (Cooked / Boiled) (+0.57 mg, +1379%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.08 mg2% DV

Whole Egg (Cooked / Boiled)

0.91 mg18% DV

Whole Egg (Cooked / Boiled) provides 0.91 mg vs 0.08 mg in Almonds (Raw) (+0.83 mg, +1037%).

Vitamin B6Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.02 mg1% DV

Whole Egg (Cooked / Boiled)

0.08 mg5% DV

Whole Egg (Cooked / Boiled) provides slightly more vitamin b6 (0.08 mg vs 0.02 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

0.7 µg30% DV

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.17 mg

Whole Egg (Cooked / Boiled)

80.6 mg4% DV

Whole Egg (Cooked / Boiled) provides 80.6 mg vs 0.17 mg in Almonds (Raw) (+80.4 mg, +47312%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

125 mg3% DV

Whole Egg (Cooked / Boiled)

81.9 mg2% DV

Almonds (Raw) provides 125 mg vs 81.9 mg in Whole Egg (Cooked / Boiled) (+42.7 mg, +52%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Whole Egg (Cooked / Boiled)

32.5 mg3% DV

Almonds (Raw) provides 45.7 mg vs 32.5 mg in Whole Egg (Cooked / Boiled) (+13.2 mg, +41%).

IronWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.63 mg4% DV

Whole Egg (Cooked / Boiled)

0.77 mg4% DV

Whole Egg (Cooked / Boiled) provides 0.77 mg vs 0.63 mg in Almonds (Raw) (+0.14 mg, +23%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Whole Egg (Cooked / Boiled)

6.5 mg2% DV

Almonds (Raw) provides 45.9 mg vs 6.5 mg in Whole Egg (Cooked / Boiled) (+39.4 mg, +606%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

81.8 mg7% DV

Whole Egg (Cooked / Boiled)

112 mg9% DV

Whole Egg (Cooked / Boiled) provides 112 mg vs 81.8 mg in Almonds (Raw) (+30.0 mg, +37%).

ZincWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.53 mg5% DV

Whole Egg (Cooked / Boiled)

0.68 mg6% DV

Whole Egg (Cooked / Boiled) provides 0.68 mg vs 0.53 mg in Almonds (Raw) (+0.15 mg, +29%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.65 g3% DV

Whole Egg (Cooked / Boiled)

2.1 g11% DV

Whole Egg (Cooked / Boiled) provides 2.1 g vs 0.65 g in Almonds (Raw) (+1.5 g, +229%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Whole Egg (Cooked / Boiled)Normalized to 300 kcal (194 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Whole Egg (Cooked / Boiled)

301 kcal15% DV

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of calories (energy) (301 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

11.0 g22% DV

Whole Egg (Cooked / Boiled)

24.4 g49% DV

Whole Egg (Cooked / Boiled) provides 24.4 g vs 11.0 g in Almonds (Raw) (+13.4 g, +122%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

11.2 g4% DV

Whole Egg (Cooked / Boiled)

2.2 g1% DV

Almonds (Raw) provides 11.2 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+9.0 g, +416%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

6.5 g23% DV

Whole Egg (Cooked / Boiled)

0 g

Almonds (Raw) has higher dietary fiber (6.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Whole Egg (Cooked / Boiled)

20.6 g26% DV

Almonds (Raw) provides 26.0 g vs 20.6 g in Whole Egg (Cooked / Boiled) (+5.4 g, +26%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

2.3 g5% DV

Whole Egg (Cooked / Boiled)

2.2 g4% DV

Almonds (Raw) provides 2.3 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+0.09 g, +4%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Whole Egg (Cooked / Boiled)

0 mg

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

289 µg32% DV

Whole Egg (Cooked / Boiled) has higher vitamin a (rae) (289 µg vs 0 µg).

Vitamin DWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

4.3 µg21% DV

Whole Egg (Cooked / Boiled) has higher vitamin d (4.3 µg vs 0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Whole Egg (Cooked / Boiled)

2.0 mg13% DV

Almonds (Raw) provides 13.3 mg vs 2.0 mg in Whole Egg (Cooked / Boiled) (+11.3 mg, +567%).

Vitamin KWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

0.6 µg

Whole Egg (Cooked / Boiled) has higher vitamin k (0.6 µg vs 0 µg).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

23 µg6% DV

Whole Egg (Cooked / Boiled)

85 µg21% DV

Whole Egg (Cooked / Boiled) provides 85 µg vs 23 µg in Almonds (Raw) (+62 µg, +273%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.11 mg9% DV

Whole Egg (Cooked / Boiled)

0.13 mg11% DV

Both Almonds (Raw) and Whole Egg (Cooked / Boiled) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.59 mg46% DV

Whole Egg (Cooked / Boiled)

1.0 mg77% DV

Whole Egg (Cooked / Boiled) provides 1.0 mg vs 0.59 mg in Almonds (Raw) (+0.41 mg, +69%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Whole Egg (Cooked / Boiled)

0.12 mg1% DV

Almonds (Raw) provides 1.9 mg vs 0.12 mg in Whole Egg (Cooked / Boiled) (+1.8 mg, +1415%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.24 mg5% DV

Whole Egg (Cooked / Boiled)

2.7 mg54% DV

Whole Egg (Cooked / Boiled) provides 2.7 mg vs 0.24 mg in Almonds (Raw) (+2.5 mg, +1009%).

Vitamin B6Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.07 mg4% DV

Whole Egg (Cooked / Boiled)

0.23 mg14% DV

Whole Egg (Cooked / Boiled) provides 0.23 mg vs 0.07 mg in Almonds (Raw) (+0.16 mg, +230%).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Almonds (Raw)

0 µg

Whole Egg (Cooked / Boiled)

2.2 µg90% DV

Whole Egg (Cooked / Boiled) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

0.52 mg

Whole Egg (Cooked / Boiled)

241 mg10% DV

Whole Egg (Cooked / Boiled) provides 241 mg vs 0.52 mg in Almonds (Raw) (+240 mg, +46162%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

381 mg8% DV

Whole Egg (Cooked / Boiled)

244 mg5% DV

Almonds (Raw) provides 381 mg vs 244 mg in Whole Egg (Cooked / Boiled) (+137 mg, +56%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Whole Egg (Cooked / Boiled)

97.0 mg7% DV

Almonds (Raw) provides 140 mg vs 97.0 mg in Whole Egg (Cooked / Boiled) (+42.9 mg, +44%).

IronWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

1.9 mg11% DV

Whole Egg (Cooked / Boiled)

2.3 mg13% DV

Whole Egg (Cooked / Boiled) provides 2.3 mg vs 1.9 mg in Almonds (Raw) (+0.38 mg, +20%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Whole Egg (Cooked / Boiled)

19.4 mg5% DV

Almonds (Raw) provides 140 mg vs 19.4 mg in Whole Egg (Cooked / Boiled) (+121 mg, +624%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

250 mg20% DV

Whole Egg (Cooked / Boiled)

334 mg27% DV

Whole Egg (Cooked / Boiled) provides 334 mg vs 250 mg in Almonds (Raw) (+83.6 mg, +33%).

ZincWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

1.6 mg15% DV

Whole Egg (Cooked / Boiled)

2.0 mg19% DV

Whole Egg (Cooked / Boiled) provides 2.0 mg vs 1.6 mg in Almonds (Raw) (+0.41 mg, +26%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Almonds (Raw)

2.0 g10% DV

Whole Egg (Cooked / Boiled)

6.3 g32% DV

Whole Egg (Cooked / Boiled) provides 6.3 g vs 2.0 g in Almonds (Raw) (+4.4 g, +221%).

Almonds (Raw) vs Whole Egg (Cooked / Boiled)

Almonds (Raw)

Whole Egg (Cooked / Boiled)

Nutritional Takeaways

Comparison Summary