Egg White vs. Almonds
Nutrition comparison of Egg White and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and almonds:
- Both almonds and egg white are high in protein.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron and potassium.
- Egg white has 28.5 times less carbohydrates than almond.
- Egg white has signficantly less saturated fat than almond.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and egg white has 91% less calories than almond - almond has 579 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to almonds per calorie. Egg white has a macronutrient ratio of 89:5:6 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Almonds | |
|---|---|---|
| Protein | 89% | 14% |
| Carbohydrates | 5% | 14% |
| Fat | 6% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 28.5 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than egg white - almond has 12.5g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Almonds and egg white contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both almonds and egg white are high in protein. Almond has 94% more protein than egg white - almond has 21.2g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both almonds and egg white are low in trans fat - almond has 0.02g of trans fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Almonds and egg white contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than egg white - almond has 25.6mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
| Egg White | Almonds | |
|---|---|---|
| Thiamin | 0.004 MG | 0.205 MG |
| Riboflavin | 0.439 MG | 1.138 MG |
| Niacin | 0.105 MG | 3.618 MG |
| Pantothenic acid | 0.19 MG | 0.471 MG |
| Vitamin B6 | 0.005 MG | 0.137 MG |
| Folate | 4 UG | 44 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Almond is an excellent source of calcium and it has 37 times more calcium than egg white - almond has 269mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Almond is an excellent source of iron and it has 45 times more iron than egg white - almond has 3.7mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Almond is an excellent source of potassium and it has 350% more potassium than egg white - almond has 733mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White g
()
|
Daily Values (%) |
Almonds 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 almonds or egg white contain more calories in 100 grams?Almond is high in calories and egg white has 90% less calories than almond - almond has 579 calories in 100g and egg white has 52 calories.
Is almonds or egg white better for protein?
Both almonds and egg white are high in protein. Almond has 90% more protein than egg white - almond has 21.2g of protein per 100 grams and egg white has 10.9g of protein.
Does almonds or egg white contain more calcium?
Almond is a rich source of calcium and it has 37 times more calcium than egg white - almond has 269mg of calcium in 100 grams and egg white has 7mg of calcium.
Does almonds or egg white contain more iron?
Almond is an abundant source of iron and it has 45 times more iron than egg white - almond has 3.7mg of iron in 100 grams and egg white has 0.08mg of iron.
Does almonds or egg white contain more potassium?
Almond is a rich source of potassium and it has 350% more potassium than egg white - almond has 733mg of potassium in 100 grams and egg white has 163mg of potassium.