Vegan Food with Nutrition Similar to Egg


image of egg

Similar to Egg

A very popular and nutrient dense source of protein, egg is an excellent source of protein and Vitamin A. It is also a good source of Vitamin D, calcium, riboflavin and Vitamin B12. One raw egg contains about 72 calories.

Granola, spirulina and pecan are similar to egg nutritionally.

The closest vegan nutritional substitutes to egg include granola, spirulina and pecan.

We compared the key nutrients in egg (Vitamin D, calcium, riboflavin, Vitamin B12, protein and Vitamin A) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Granola, Pecan, Oats, Almonds, Peanut Flour, Soy Sauce, Pine Nut, Peanuts, Barley, Wheat Flour, Flaxseeds, Walnut, Cashews, Soy Flour, Hemp Seeds
plants and vegetables: Spirulina, Dijon Mustard, Peas, Lima Beans, Sprouted Peas
The details of the top vegan 20 foods most nutritionally similar to egg are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to egg. Granola, pecan, oats, almonds and peanut flour are all high in Vitamin D, calcium, riboflavin, Vitamin B12, protein and or Vitamin A.

Granola

image of granola

Similarity: > 90%

Granola is also high in protein, calcium and riboflavin. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and iron than egg.

For 100 grams of egg and granola:


Egg
(2 large)
Granola
(7/8 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
76
0.46
riboflavin (MG)
0.35
0.89
Vitamin B12 (UG)
0
13
protein (G)
14
160
Vitamin A (UG)
1
View More
0.924 | 0.924 | 7.62 Complete Comparison:
Granola vs. Egg


Pecan

image of pecan

Similarity: > 90%

Pecan is also high in protein and calcium. Moreover, pecan contains more dietary fiber, Vitamin C, iron and potassium than egg.

For 100 grams of egg and pecan:


Egg
(2 large)
Pecan
(7/8 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
70
0.46
riboflavin (MG)
0.13
0.89
Vitamin B12 (UG)
0
13
protein (G)
9.2
160
Vitamin A (UG)
3
View More
0.918 | 0.918 | 7.12 Complete Comparison:
Pecan vs. Egg


Oats

image of oats

Similarity: > 90%

Oats are also high in protein and calcium. Moreover, oats contains more dietary fiber, iron, potassium, thiamin and niacin than egg.

For 100 grams of egg and oats:


Egg
(2 large)
Oats
(5/8 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
54
0.46
riboflavin (MG)
0.14
0.89
Vitamin B12 (UG)
0
13
protein (G)
17
160
Vitamin A (UG)
0
View More
0.915 | 0.915 | 6.04 Complete Comparison:
Oats vs. Egg


Almonds

image of almonds

Similarity: > 90%

More nutritionally dense than egg, almonds are also high in protein, calcium and riboflavin. Moreover, almonds contains more dietary fiber, Vitamin E, iron, potassium and thiamin than egg.

For 100 grams of egg and almonds:


Egg
(2 large)
Almonds
(3/4 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
269
0.46
riboflavin (MG)
1.1
0.89
Vitamin B12 (UG)
0
13
protein (G)
21
160
Vitamin A (UG)
0
View More
0.914 | 0.914 | 8.65 Complete Comparison:
Almonds vs. Egg


Peanut Flour

image of peanut flour

Similarity: > 90%

More nutritionally dense than egg, peanut flour is also high in protein, calcium and riboflavin. Moreover, peanut flour contains more dietary fiber, potassium, thiamin and niacin than egg.

For 100 grams of egg and peanut flour:


Egg
(2 large)
Peanut Flour
(1.75 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
140
0.46
riboflavin (MG)
0.48
0.89
Vitamin B12 (UG)
0
13
protein (G)
52
160
Vitamin A (UG)
0
View More
0.913 | 0.913 | 10.16 Complete Comparison:
Peanut Flour vs. Egg


Soy Sauce

image of soy sauce

Similarity: > 90%

Soy sauce is also high in protein and contains some of the same nutrients. Also, soy sauce contains more dietary fiber, potassium and niacin than egg.

For 100 grams of egg and soy sauce:


Egg
(2 large)
Soy Sauce
(6 tbsps)
82
Vitamin D (IU)
0
56
calcium (MG)
33
0.46
riboflavin (MG)
0.17
0.89
Vitamin B12 (UG)
0
13
protein (G)
8.1
160
Vitamin A (UG)
0
View More
0.911 | 0.911 | 2.26 Complete Comparison:
Soy Sauce vs. Egg


Pine Nut

image of pine nut

Similarity: > 90%

More nutritionally dense than egg, pine nut is also high in protein and contains some of the same nutrients. Moreover, pine nut contains more dietary fiber, Vitamin C, Vitamin E and iron than egg.

For 100 grams of egg and pine nut:


Egg
(2 large)
Pine Nut
(3/4 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
16
0.46
riboflavin (MG)
0.23
0.89
Vitamin B12 (UG)
0
13
protein (G)
14
160
Vitamin A (UG)
1
View More
0.908 | 0.908 | 8.15 Complete Comparison:
Pine Nut vs. Egg


Peanuts

image of peanuts

Similarity: > 90%

Peanuts are also high in protein and calcium. Also, peanuts contains more dietary fiber, Vitamin E and potassium than egg.

For 100 grams of egg and peanuts:


Egg
(2 large)
Peanuts
(5/8 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
58
0.46
riboflavin (MG)
0.2
0.89
Vitamin B12 (UG)
0
13
protein (G)
24
160
Vitamin A (UG)
0
View More
0.907 | 0.907 | 7.45 Complete Comparison:
Peanuts vs. Egg


Barley

image of barley

Similarity: > 90%

Barley is also high in protein and contains some of the same nutrients. Moreover, barley contains more dietary fiber, iron, potassium, thiamin and niacin than egg.

For 100 grams of egg and barley:


Egg
(2 large)
Barley
(1/2 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
29
0.46
riboflavin (MG)
0.11
0.89
Vitamin B12 (UG)
0
13
protein (G)
9.9
160
Vitamin A (UG)
1
View More
0.905 | 0.905 | 4.82 Complete Comparison:
Barley vs. Egg


Wheat Flour

image of wheat flour

Similarity: > 90%

Wheat flour is also high in protein and riboflavin. Moreover, wheat flour contains more dietary fiber, iron, thiamin, niacin and folate than egg.

For 100 grams of egg and wheat flour:


Egg
(2 large)
Wheat Flour
(3/4 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
15
0.46
riboflavin (MG)
0.51
0.89
Vitamin B12 (UG)
0
13
protein (G)
12
160
Vitamin A (UG)
0
View More
0.901 | 0.901 | 4.97 Complete Comparison:
Wheat Flour vs. Egg


Flaxseeds

image of flaxseeds

Similarity: > 90%

More nutritionally dense than egg, flaxseeds are also high in protein and calcium. Moreover, flaxseeds contains more dietary fiber, iron, potassium, thiamin and niacin than egg.

For 100 grams of egg and flaxseeds:


Egg
(2 large)
Flaxseeds
(10 tbsps)
82
Vitamin D (IU)
0
56
calcium (MG)
255
0.46
riboflavin (MG)
0.16
0.89
Vitamin B12 (UG)
0
13
protein (G)
18
160
Vitamin A (UG)
0
View More
0.898 | 0.898 | 9.48 Complete Comparison:
Flaxseeds vs. Egg


Walnut

image of walnut

Similarity: > 90%

Walnut is also high in protein and calcium. Moreover, walnut contains more dietary fiber, Vitamin C, iron and potassium than egg.

For 100 grams of egg and walnut:


Egg
(2 large)
Walnut
(7/8 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
98
0.46
riboflavin (MG)
0.15
0.89
Vitamin B12 (UG)
0
13
protein (G)
15
160
Vitamin A (UG)
1
View More
0.896 | 0.896 | 6.28 Complete Comparison:
Walnut vs. Egg


Cashews

image of cashews

Similarity: 89%

Cashews are also high in protein and contains some of the same nutrients. Also, cashews contains more dietary fiber, iron and potassium than egg.

For 100 grams of egg and cashews:


Egg
(2 large)
Cashews
(3.5 ounces)
82
Vitamin D (IU)
0
56
calcium (MG)
37
0.46
riboflavin (MG)
0.06
0.89
Vitamin B12 (UG)
0
13
protein (G)
18
160
Vitamin A (UG)
0
View More
0.892 | 0.892 | 7.58 Complete Comparison:
Cashews vs. Egg


Soy Flour

image of soy flour

Similarity: 89%

More nutritionally dense than egg, soy flour is also high in protein and calcium. Moreover, soy flour contains more dietary fiber, iron, potassium and thiamin than egg.

For 100 grams of egg and soy flour:


Egg
(2 large)
Soy Flour
(1.25 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
285
0.46
riboflavin (MG)
0.28
0.89
Vitamin B12 (UG)
0
13
protein (G)
50
160
Vitamin A (UG)
2
View More
0.892 | 0.892 | 11.51 Complete Comparison:
Soy Flour vs. Egg


Hemp Seeds

image of hemp seeds

Similarity: 89%

More nutritionally dense than egg, hemp seeds are also high in protein and calcium. Moreover, hemp seeds contains more dietary fiber, iron, potassium and thiamin than egg.

For 100 grams of egg and hemp seeds:


Egg
(2 large)
Hemp Seeds
(10 tbsps)
82
Vitamin D (IU)
0
56
calcium (MG)
70
0.46
riboflavin (MG)
0.29
0.89
Vitamin B12 (UG)
0
13
protein (G)
32
160
Vitamin A (UG)
1
View More
0.891 | 0.891 | 9.61 Complete Comparison:
Hemp Seeds vs. Egg


plants and vegetables

Several plants and vegetables offer similar nutrients to egg including spirulina, dijon mustard, peas, lima beans and sprouted peas.

Spirulina

image of spirulina

Similarity: > 90%

More nutritionally dense than egg, spirulina is also high in protein, calcium and riboflavin. Moreover, spirulina contains more dietary fiber, Vitamin C, Vitamin E, iron and potassium than egg.

For 100 grams of egg and spirulina:


Egg
(2 large)
Spirulina
(7/8 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
120
0.46
riboflavin (MG)
3.7
0.89
Vitamin B12 (UG)
0
13
protein (G)
57
160
Vitamin A (UG)
29
View More
0.918 | 0.918 | 10.32 Complete Comparison:
Spirulina vs. Egg


Dijon Mustard

image of dijon mustard

Similarity: > 90%

More nutritionally dense than egg, dijon mustard is also high in protein and calcium. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and iron than egg.

For 100 grams of egg and dijon mustard:


Egg
(2 large)
Dijon Mustard
(50 tsps)
82
Vitamin D (IU)
0
56
calcium (MG)
266
0.46
riboflavin (MG)
0.26
0.89
Vitamin B12 (UG)
0
13
protein (G)
26
160
Vitamin A (UG)
2
View More
0.905 | 0.905 | 10.48 Complete Comparison:
Dijon Mustard vs. Egg


Peas

image of peas

Similarity: > 90%

Peas contain nutrients similar to egg, but in smaller amounts overall. Moreover, peas contains more dietary fiber, Vitamin C, potassium and thiamin than egg.

For 100 grams of egg and peas:


Egg
(2 large)
Peas
(3/4 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
25
0.46
riboflavin (MG)
0.13
0.89
Vitamin B12 (UG)
0
13
protein (G)
5.4
160
Vitamin A (UG)
38
View More
0.904 | 0.904 | 3.03 Complete Comparison:
Peas vs. Egg


Lima Beans

image of lima beans

Similarity: 89%

Lima beans are also high in and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, Vitamin C, iron, potassium and thiamin than egg.

For 100 grams of egg and lima beans:


Egg
(2 large)
Lima Beans
(5/8 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
34
0.46
riboflavin (MG)
0.1
0.89
Vitamin B12 (UG)
0
13
protein (G)
6.8
160
Vitamin A (UG)
10
View More
0.892 | 0.892 | 3.18 Complete Comparison:
Lima Beans vs. Egg


Sprouted Peas

image of sprouted peas

Similarity: 89%

Sprouted peas are also high in protein and contains some of the same nutrients. Moreover, sprouted peas contains more Vitamin C, iron, potassium, thiamin and niacin than egg.

For 100 grams of egg and sprouted peas:


Egg
(2 large)
Sprouted Peas
(7/8 cup)
82
Vitamin D (IU)
0
56
calcium (MG)
36
0.46
riboflavin (MG)
0.16
0.89
Vitamin B12 (UG)
0
13
protein (G)
8.8
160
Vitamin A (UG)
0
View More
0.887 | 0.887 | 2.96 Complete Comparison:
Sprouted Peas vs. Egg



Other Nutritional Substitutes

Food item missing