Egg vs. Spam

Nutrition comparison of Egg and Spam


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus spam (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and spam:

  • Both egg and spam are high in calories and protein.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A.
  • Spam has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and folate.
  • Spam is an excellent source of Vitamin C and potassium.
Detailed nutritional comparison of egg and spam 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 (Egg, whole, raw, fresh) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Spam src

Here's an infographic summarizing the nutritional differences between egg and spam. marks particularly rich nutrients.


Calories and Carbs

calories

Both egg and spam are high in calories. Spam has 105% more calories than egg - egg has 143 calories per 100 grams and spam has 293 calories.

For macronutrient ratios, egg is heavier in protein, lighter in fat and similar to spam for carbs. Egg has a macronutrient ratio of 36:2:62 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Spam
Protein 36% 17%
Carbohydrates 2% 5%
Fat 62% 78%
Alcohol ~ ~

carbohydrates

Both egg and spam are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and spam has 3.4g of carbohydrates.

sugar

Egg and spam contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and spam does not contain significant amounts.

Protein

protein

Both egg and spam are high in protein. Egg is very similar to spam for protein - egg has 12.6g of protein per 100 grams and spam has 12.5g of protein.

Fat

saturated fat

Spam is high in saturated fat and egg has 65% less saturated fat than spam - egg has 3.1g of saturated fat per 100 grams and spam has 8.9g of saturated fat.

trans fat

Both egg and spam are low in trans fat - egg has 0.04g of trans fat per 100 grams and spam does not contain significant amounts.

cholesterol

Egg is high in cholesterol and spam has 80% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and spam has 76mg of cholesterol.

Vitamins

Vitamin C

Spam is an excellent source of Vitamin C and it has more Vitamin C than egg - spam has 43mg 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 more Vitamin A than spam - egg has 160ug of Vitamin A per 100 grams and spam does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has 257% more Vitamin D than spam - egg has 82iu of Vitamin D per 100 grams and spam has 23iu of Vitamin D.

Vitamin E

Egg and spam contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.

Vitamin K

Egg and spam contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and spam does not contain significant amounts.

The B Vitamins

Spam has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and folate. Both egg and spam contain significant amounts of Vitamin B6 and Vitamin B12.

Egg Spam
Thiamin 0.04 MG 0.264 MG
Riboflavin 0.457 MG 0.179 MG
Niacin 0.075 MG 3.175 MG
Pantothenic acid 1.533 MG ~
Vitamin B6 0.17 MG 0.283 MG
Folate 47 UG 4 UG
Vitamin B12 0.89 UG 0.61 UG

Minerals

calcium

Egg is a great source of calcium and it has more calcium than spam - egg has 56mg of calcium per 100 grams and spam does not contain significant amounts.

iron

Egg has 173% more iron than spam - egg has 1.8mg of iron per 100 grams and spam has 0.64mg of iron.

potassium

Spam is an excellent source of potassium and it has 309% more potassium than egg - egg has 138mg of potassium per 100 grams and spam has 564mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than spam per 100 grams.

Egg Spam
alpha linoleic acid 0.048 G 0.23 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.23 G

omega 6s

Comparing omega-6 fatty acids, both egg and spam contain significant amounts of linoleic acid.

Egg Spam
other omega 6 0.022 G ~
linoleic acid 1.555 G 2.436 G
Total 1.577 G 2.436 G



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 or Spam .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) .

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FAQ

Does egg or spam contain more calories in 100 grams?
Both egg and spam are high in calories. Spam has 110% more calories than egg - egg has 143 calories in 100g and spam has 293 calories.

Is egg or spam better for protein?
Both egg and spam are high in protein. Egg is very similar to spam for protein - egg has 12.6g of protein per 100 grams and spam has 12.5g of protein.

Does egg or spam contain more potassium?
Spam is a rich source of potassium and it has 310% more potassium than egg - egg has 138mg of potassium in 100 grams and spam has 564mg of potassium.

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