How many calories are in one egg?

Egg has 72 calories per egg or 144 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one egg?

An excellent source of protein, a single egg contains 13% of recommended daily values or 6.3 grams of protein. However, the protein in egg is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in egg?

Egg is an excellent source of many nutrients, including Vitamin A, Vitamin D and calcium. It also contains significant amounts of protein, potassium and riboflavin.

Does egg contain antioxidants?

Egg contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to egg in cooking?

Egg white are similar to, or commonly paired with egg in cooking and recipes.

Vegan Food with Nutrition Similar to Egg

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Summary
Similar nuts
Similar plants

Egg source

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.

Whole wheat flour, granola and spirulina are similar to egg nutritionally.

The closest vegan nutritional substitutes to egg include whole wheat flour, granola and spirulina.

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: Whole Wheat Flour, Granola, Pecan, Almond Butter, Oats, Almonds, Peanut Flour, Soy Sauce, Pine Nut, Peanuts, Barley, Wheat Flour, Peanut Butter, Flaxseeds, Walnut, Soy Flour

plants and vegetables: Spirulina, Dijon Mustard, Peas, Lima Beans

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. Whole wheat flour, granola, pecan, almond butter and oats are all high in Vitamin D, calcium, riboflavin, Vitamin B12, protein and or Vitamin A.

Whole Wheat Flour

Similarity: > 90%

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

For 100 grams of egg and whole wheat flour:

Egg (2 large)		Whole Wheat Flour (3/4 cup)
82	Vitamin D (IU)	0
56	calcium (MG)	33
0.46	riboflavin (MG)	0.19
0.89	Vitamin B12 (UG)	0
13	protein (G)	9.6
160	Vitamin A (UG)	0

However, egg does contain more Vitamin A, Vitamin D, calcium and riboflavin than whole wheat flour by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	332
0	dietary fiber (G)	13
0.37	sugar (G)	1
3.1	saturated fat (G)	0.43
0.04	trans fat (G)	0
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.53
1.8	iron (MG)	3.7
138	potassium (MG)	394
0.04	thiamin (MG)	0.3
0.08	niacin (MG)	5.3
1.5	pantothenic acid (MG)	1
0.17	Vitamin B6 (MG)	0.19
47	folate (UG)	28
0.89	Vitamin B12 (UG)	0

0.929 | 0.929 | 5.36 Complete Comparison:
Whole Wheat Flour vs. Egg

Granola

Similarity: > 90%

More nutritionally dense than egg, 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

However, egg does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B12 than granola by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	489
0	dietary fiber (G)	8.9
0.37	sugar (G)	20
3.1	saturated fat (G)	4
0.04	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
160	Vitamin A (UG)	1
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	11
1.8	iron (MG)	4
138	potassium (MG)	539
0.04	thiamin (MG)	0.55
0.08	niacin (MG)	2.7
1.5	pantothenic acid (MG)	0.75
0.17	Vitamin B6 (MG)	0.37
47	folate (UG)	84
0.89	Vitamin B12 (UG)	0

0.924 | 0.924 | 7.62 Complete Comparison:
Granola vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, riboflavin, pantothenic acid and Vitamin B12 than pecan by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	691
0	dietary fiber (G)	9.6
0.37	sugar (G)	4
3.1	saturated fat (G)	6.2
0.04	trans fat (G)	0
0	Vitamin C (MG)	1.1
160	Vitamin A (UG)	3
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	1.4
1.8	iron (MG)	2.5
138	potassium (MG)	410
0.04	thiamin (MG)	0.66
0.08	niacin (MG)	1.2
1.5	pantothenic acid (MG)	0.86
0.17	Vitamin B6 (MG)	0.21
47	folate (UG)	22
0.89	Vitamin B12 (UG)	0

0.918 | 0.918 | 6.12 Complete Comparison:
Pecan vs. Egg

Almond Butter

Similarity: > 90%

More nutritionally dense than egg, almond butter is also high in protein, calcium and riboflavin. Also, almond butter contains more dietary fiber, Vitamin E and iron than egg.

For 100 grams of egg and almond butter:

Egg (2 large)		Almond Butter (6 tbsps)
82	Vitamin D (IU)	0
56	calcium (MG)	347
0.46	riboflavin (MG)	0.94
0.89	Vitamin B12 (UG)	0
13	protein (G)	21
160	Vitamin A (UG)	0

However, egg does contain more Vitamin A, Vitamin D, pantothenic acid, Vitamin B6 and Vitamin B12 than almond butter by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	614
0	dietary fiber (G)	10
0.37	sugar (G)	6.3
3.1	saturated fat (G)	6.6
0.04	trans fat (G)	0
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	24
1.8	iron (MG)	3.5
138	potassium (MG)	748
0.04	thiamin (MG)	0.04
0.08	niacin (MG)	3.2
1.5	pantothenic acid (MG)	0.32
0.17	Vitamin B6 (MG)	0.1
47	folate (UG)	53
0.89	Vitamin B12 (UG)	0

0.915 | 0.915 | 8.42 Complete Comparison:
Almond Butter vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, Vitamin E and riboflavin than oats by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	389
0	dietary fiber (G)	11
0.37	sugar (G)	0
3.1	saturated fat (G)	1.2
0.04	trans fat (G)	0
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0
1.8	iron (MG)	4.7
138	potassium (MG)	429
0.04	thiamin (MG)	0.76
0.08	niacin (MG)	0.96
1.5	pantothenic acid (MG)	1.3
0.17	Vitamin B6 (MG)	0.12
47	folate (UG)	56
0.89	Vitamin B12 (UG)	0

0.915 | 0.915 | 6.04 Complete Comparison:
Oats vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B12 than almonds by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	579
0	dietary fiber (G)	13
0.37	sugar (G)	4.4
3.1	saturated fat (G)	3.8
0.04	trans fat (G)	0.02
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	26
1.8	iron (MG)	3.7
138	potassium (MG)	733
0.04	thiamin (MG)	0.21
0.08	niacin (MG)	3.6
1.5	pantothenic acid (MG)	0.47
0.17	Vitamin B6 (MG)	0.14
47	folate (UG)	44
0.89	Vitamin B12 (UG)	0

0.914 | 0.914 | 8.65 Complete Comparison:
Almonds vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	327
0	dietary fiber (G)	16
0.37	sugar (G)	8.2
3.1	saturated fat (G)	0.06
0.04	trans fat (G)	0
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.05
1.8	iron (MG)	2.1
138	potassium (MG)	1290
0.04	thiamin (MG)	0.7
0.08	niacin (MG)	27
1.5	pantothenic acid (MG)	2.7
0.17	Vitamin B6 (MG)	0.5
47	folate (UG)	248
0.89	Vitamin B12 (UG)	0

0.913 | 0.913 | 10.16 Complete Comparison:
Peanut Flour vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D and Vitamin E than soy sauce by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	53
0	dietary fiber (G)	0.8
0.37	sugar (G)	0.4
3.1	saturated fat (G)	0.07
0.04	trans fat (G)	0
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0
1.8	iron (MG)	1.5
138	potassium (MG)	435
0.04	thiamin (MG)	0.03
0.08	niacin (MG)	2.2
1.5	pantothenic acid (MG)	0.3
0.17	Vitamin B6 (MG)	0.15
47	folate (UG)	14
0.89	Vitamin B12 (UG)	0

0.911 | 0.911 | 2.26 Complete Comparison:
Soy Sauce vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, calcium, riboflavin and pantothenic acid than pine nut by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	673
0	dietary fiber (G)	3.7
0.37	sugar (G)	3.6
3.1	saturated fat (G)	4.9
0.04	trans fat (G)	0
0	Vitamin C (MG)	0.8
160	Vitamin A (UG)	1
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	9.3
1.8	iron (MG)	5.5
138	potassium (MG)	597
0.04	thiamin (MG)	0.36
0.08	niacin (MG)	4.4
1.5	pantothenic acid (MG)	0.31
0.17	Vitamin B6 (MG)	0.09
47	folate (UG)	34
0.89	Vitamin B12 (UG)	0

0.908 | 0.908 | 8.15 Complete Comparison:
Pine Nut vs. Egg

Peanuts

Similarity: > 90%

More nutritionally dense than egg, 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

However, egg does contain more Vitamin A, Vitamin D, riboflavin, pantothenic acid and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	587
0	dietary fiber (G)	8.4
0.37	sugar (G)	4.9
3.1	saturated fat (G)	7.7
0.04	trans fat (G)	0.03
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	4.9
1.8	iron (MG)	1.6
138	potassium (MG)	634
0.04	thiamin (MG)	0.15
0.08	niacin (MG)	14
1.5	pantothenic acid (MG)	1
0.17	Vitamin B6 (MG)	0.47
47	folate (UG)	97
0.89	Vitamin B12 (UG)	0

0.907 | 0.907 | 7.45 Complete Comparison:
Peanuts vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, calcium and riboflavin than barley by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	352
0	dietary fiber (G)	16
0.37	sugar (G)	0.8
3.1	saturated fat (G)	0.24
0.04	trans fat (G)	0
160	Vitamin A (UG)	1
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.02
1.8	iron (MG)	2.5
138	potassium (MG)	280
0.04	thiamin (MG)	0.19
0.08	niacin (MG)	4.6
1.5	pantothenic acid (MG)	0.28
0.17	Vitamin B6 (MG)	0.26
47	folate (UG)	23
0.89	Vitamin B12 (UG)	0

0.905 | 0.905 | 4.82 Complete Comparison:
Barley vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, calcium and pantothenic acid than wheat flour by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	361
0	dietary fiber (G)	2.4
0.37	sugar (G)	0.31
3.1	saturated fat (G)	0.24
0.04	trans fat (G)	0
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.4
1.8	iron (MG)	4.4
138	potassium (MG)	100
0.04	thiamin (MG)	0.81
0.08	niacin (MG)	7.6
1.5	pantothenic acid (MG)	0.44
0.17	Vitamin B6 (MG)	0.04
47	folate (UG)	183
0.89	Vitamin B12 (UG)	0

0.901 | 0.901 | 4.97 Complete Comparison:
Wheat Flour vs. Egg

Peanut Butter

Similarity: > 90%

More nutritionally dense than egg, peanut butter is also high in protein and calcium. Also, peanut butter contains more dietary fiber, Vitamin E and potassium than egg.

For 100 grams of egg and peanut butter:

Egg (2 large)		Peanut Butter (6 tbsps)
82	Vitamin D (IU)	0
56	calcium (MG)	45
0.46	riboflavin (MG)	0.11
0.89	Vitamin B12 (UG)	0
13	protein (G)	24
160	Vitamin A (UG)	0

However, egg does contain more Vitamin A, Vitamin D, riboflavin, pantothenic acid and Vitamin B12 than peanut butter by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	589
0	dietary fiber (G)	8
0.37	sugar (G)	8.4
3.1	saturated fat (G)	7.6
0.04	trans fat (G)	0
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	6.3
1.8	iron (MG)	1.9
138	potassium (MG)	745
0.04	thiamin (MG)	0.11
0.08	niacin (MG)	14
1.5	pantothenic acid (MG)	1.1
0.17	Vitamin B6 (MG)	0.42
47	folate (UG)	92
0.89	Vitamin B12 (UG)	0

0.9 | 0.9 | 7.28 Complete Comparison:
Peanut Butter vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, riboflavin, pantothenic acid and Vitamin B12 than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	534
0	dietary fiber (G)	27
0.37	sugar (G)	1.6
3.1	saturated fat (G)	3.7
0.04	trans fat (G)	0
0	Vitamin C (MG)	0.6
160	Vitamin A (UG)	0
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.31
1.8	iron (MG)	5.7
138	potassium (MG)	813
0.04	thiamin (MG)	1.6
0.08	niacin (MG)	3.1
1.5	pantothenic acid (MG)	0.99
0.17	Vitamin B6 (MG)	0.47
47	folate (UG)	87
0.89	Vitamin B12 (UG)	0

0.898 | 0.898 | 9.48 Complete Comparison:
Flaxseeds vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, riboflavin, pantothenic acid and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	654
0	dietary fiber (G)	6.7
0.37	sugar (G)	2.6
3.1	saturated fat (G)	6.1
0.04	trans fat (G)	0
0	Vitamin C (MG)	1.3
160	Vitamin A (UG)	1
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.7
1.8	iron (MG)	2.9
138	potassium (MG)	441
0.04	thiamin (MG)	0.34
0.08	niacin (MG)	1.1
1.5	pantothenic acid (MG)	0.57
0.17	Vitamin B6 (MG)	0.54
47	folate (UG)	98
0.89	Vitamin B12 (UG)	0

0.896 | 0.896 | 6.28 Complete Comparison:
Walnut vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	372
0	dietary fiber (G)	16
0.37	sugar (G)	9.3
3.1	saturated fat (G)	1.3
0.04	trans fat (G)	0
160	Vitamin A (UG)	2
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.55
1.8	iron (MG)	8.2
138	potassium (MG)	2090
0.04	thiamin (MG)	1.1
0.08	niacin (MG)	3
1.5	pantothenic acid (MG)	1.6
0.17	Vitamin B6 (MG)	1.1
47	folate (UG)	289
0.89	Vitamin B12 (UG)	0

0.892 | 0.892 | 11.51 Complete Comparison:
Soy Flour vs. Egg

plants and vegetables

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

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 (14 tbsps)
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

However, egg does contain more Vitamin A, Vitamin D and Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	290
0	dietary fiber (G)	3.6
0.37	sugar (G)	3.1
3.1	saturated fat (G)	2.7
0.04	trans fat (G)	0
0	Vitamin C (MG)	10
160	Vitamin A (UG)	29
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	5
1.8	iron (MG)	29
138	potassium (MG)	1363
0.04	thiamin (MG)	2.4
0.08	niacin (MG)	13
1.5	pantothenic acid (MG)	3.5
0.17	Vitamin B6 (MG)	0.36
47	folate (UG)	94
0.89	Vitamin B12 (UG)	0

0.918 | 0.918 | 10.32 Complete Comparison:
Spirulina vs. Egg

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

However, egg does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	508
0	dietary fiber (G)	12
0.37	sugar (G)	6.8
3.1	saturated fat (G)	2
0.04	trans fat (G)	0
0	Vitamin C (MG)	7.1
160	Vitamin A (UG)	2
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	5.1
1.8	iron (MG)	9.2
138	potassium (MG)	738
0.04	thiamin (MG)	0.81
0.08	niacin (MG)	4.7
1.5	pantothenic acid (MG)	0.81
0.17	Vitamin B6 (MG)	0.4
47	folate (UG)	162
0.89	Vitamin B12 (UG)	0

0.905 | 0.905 | 10.48 Complete Comparison:
Dijon Mustard vs. Egg

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

However, egg does contain more protein, Vitamin A and Vitamin D than peas by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	81
0	dietary fiber (G)	5.7
0.37	sugar (G)	5.7
3.1	saturated fat (G)	0.07
0.04	trans fat (G)	0
0	Vitamin C (MG)	40
160	Vitamin A (UG)	38
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.13
1.8	iron (MG)	1.5
138	potassium (MG)	244
0.04	thiamin (MG)	0.27
0.08	niacin (MG)	2.1
1.5	pantothenic acid (MG)	0.1
0.17	Vitamin B6 (MG)	0.17
47	folate (UG)	65
0.89	Vitamin B12 (UG)	0

0.904 | 0.904 | 3.03 Complete Comparison:
Peas vs. Egg

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

However, egg does contain more protein, Vitamin A, Vitamin D and calcium than lima beans by weight.

Here is a comparison of the rest of nutrients:

143	calories (KCAL)	113
0	dietary fiber (G)	4.9
0.37	sugar (G)	1.5
3.1	saturated fat (G)	0.2
0.04	trans fat (G)	0
0	Vitamin C (MG)	23
160	Vitamin A (UG)	10
82	Vitamin D (IU)	0
1.1	Vitamin E (MG)	0.32
1.8	iron (MG)	3.1
138	potassium (MG)	467
0.04	thiamin (MG)	0.22
0.08	niacin (MG)	1.5
1.5	pantothenic acid (MG)	0.25
0.17	Vitamin B6 (MG)	0.2
47	folate (UG)	34
0.89	Vitamin B12 (UG)	0

0.892 | 0.892 | 3.18 Complete Comparison:
Lima Beans vs. Egg

Other Nutritional Substitutes

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