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.
Detailed nutritional comparison of egg white and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Almonds src

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 91:6:4 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Almonds
Protein 91% 14%
Carbohydrates 6% 14%
Fat 4% 72%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg White or Almonds .

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Almonds (Nuts, almonds) .

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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.

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