Egg vs. Orange
Nutrition comparison of Egg and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and orange:
- Both orange and egg are high in calcium.
- Egg has 15 times less carbohydrates than orange.
- Egg has 23.7 times less sugar than orange.
- Egg has more lutein + zeaxanthin than orange, however, orange contains more beta-carotene than egg.
- Egg has signficantly more iron than orange.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Orange has 124 times less saturated fat than egg.
- Orange has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and orange has 68% less calories than egg - orange has 46 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 orange per calorie. Egg has a macronutrient ratio of 36:2:62 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Orange | |
|---|---|---|
| Protein | 36% | 6% |
| Carbohydrates | 2% | 91% |
| Fat | 62% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 15 times less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than egg - orange has 2.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 23.7 times less sugar than orange - orange has 9.1g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 16 times more protein than orange - orange has 0.7g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Orange has 124 times less saturated fat than egg - orange has 0.03g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and orange are low in trans fat - egg has 0.04g of trans fat per 100 grams and orange does not contain significant amounts.
cholesterol
Egg is high in cholesterol and orange has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than egg - orange has 45mg 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 13 times more Vitamin A than orange - orange has 11ug 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 orange - egg has 82iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and egg contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and orange contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Orange | |
|---|---|---|
| Thiamin | 0.04 MG | 0.1 MG |
| Riboflavin | 0.457 MG | 0.04 MG |
| Niacin | 0.075 MG | 0.4 MG |
| Pantothenic acid | 1.533 MG | 0.25 MG |
| Vitamin B6 | 0.17 MG | 0.051 MG |
| Folate | 47 UG | 17 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both orange and egg are high in calcium. Egg has 30% more calcium than orange - orange has 43mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than orange - orange has 0.09mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Orange and egg contain similar amounts of potassium - orange has 169mg 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 orange per 100 grams, however, orange contains more beta-carotene than egg per 100 grams.
| Egg | Orange | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 129 UG |
| beta-carotene | ~ | 71 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than orange per 100 grams.
| Egg | Orange | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.011 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than orange per 100 grams.
| Egg | Orange | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.031 G |
| Total | 1.577 G | 0.031 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 (%) |
Orange 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 orange or egg contain more calories in 100 grams?Egg is high in calories and orange has 70% less calories than egg - orange has 46 calories in 100g and egg has 143 calories.
Is orange or egg better for protein?
Egg is a fantastic source of protein and it has 16 times more protein than orange - orange has 0.7g of protein per 100 grams and egg has 12.6g of protein.
Does orange or egg have more carbohydrates?
By weight, egg has 15 times fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
Does orange or egg contain more calcium?
Both orange and egg are high in calcium. Egg has 30% more calcium than orange - orange has 43mg of calcium in 100 grams and egg has 56mg of calcium.