Nutrition Comparison Tool

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Eggs (Raw)
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Eggs (Raw)
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Poached Eggs
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 4% DV 72 calories
  • Eggs (Raw) 1 large (x1) 4% DV 72 calories
  • Poached Eggs 1 large (x1) 4% DV 72 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 6% DV 4.8g
  • Eggs (Raw) 1 large (x1) 6% DV 4.8g
  • Poached Eggs 1 large (x1) 6% DV 4.7g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 0% DV 0.36g
  • Eggs (Raw) 1 large (x1) 0% DV 0.36g
  • Poached Eggs 1 large (x1) 0% DV 0.36g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 13% DV 6.3g
  • Eggs (Raw) 1 large (x1) 13% DV 6.3g
  • Poached Eggs 1 large (x1) 13% DV 6.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 62% DV 186mg
  • Eggs (Raw) 1 large (x1) 62% DV 186mg
  • Poached Eggs 1 large (x1) 62% DV 185mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 8% DV 1.6g
  • Eggs (Raw) 1 large (x1) 8% DV 1.6g
  • Poached Eggs 1 large (x1) 8% DV 1.6g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 0% DV 0g
  • Eggs (Raw) 1 large (x1) 0% DV 0g
  • Poached Eggs 1 large (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 0% DV 0.19g
  • Eggs (Raw) 1 large (x1) 0% DV 0.19g
  • Poached Eggs 1 large (x1) 0% DV 0.19g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 5% DV 0.88mg
  • Eggs (Raw) 1 large (x1) 5% DV 0.88mg
  • Poached Eggs 1 large (x1) 5% DV 0.88mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 2% DV 28mg
  • Eggs (Raw) 1 large (x1) 2% DV 28mg
  • Poached Eggs 1 large (x1) 2% DV 28mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Eggs (Raw) 1 large (x1) 1% DV 69mg
  • Eggs (Raw) 1 large (x1) 1% DV 69mg
  • Poached Eggs 1 large (x1) 1% DV 69mg
Comparison Table

Table Legend

  1. Eggs (Raw)
  2. Eggs (Raw)
  3. Poached Eggs
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 50 50 50
Calories
(%DV)
72
(4%)
72
(4%)
72
(4%)
Fat (g)
(%DV)
4.8
(6%)
4.8
(6%)
4.7
(6%)
Protein (g)
(%DV)
6.3
(13%)
6.3
(13%)
6.3
(13%)
Carbohydrate (g)
(%DV)
0.36
(0%)
0.36
(0%)
0.36
(0%)
Sugars (g)
(%DV)
0.19
(0%)
0.19
(0%)
0.19
(0%)
Fiber (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
186
(62%)
186
(62%)
185
(62%)
Saturated Fats (g)
(%DV)
1.6
(8%)
1.6
(8%)
1.6
(8%)
Net-Carbs (g) 0.36
0.36
0.36
Trans Fatty Acids (g) 0.02
0.02
0.02
  Minerals
Food # 1 2 3
Weight (g) 50 50 50
Calcium (mg)
(%DV)
28
(2%)
28
(2%)
28
(2%)
Iron, Fe (mg)
(%DV)
0.88
(5%)
0.88
(5%)
0.88
(5%)
Potassium, K (mg)
(%DV)
69
(1%)
69
(1%)
69
(1%)
Magnesium (mg)
(%DV)
6
(1%)
6
(1%)
6
(1%)
Phosphorus, P (mg)
(%DV)
99
(8%)
99
(8%)
98.5
(8%)
Sodium (mg)
(%DV)
71
(3%)
71
(3%)
148.5
(6%)
Zinc, Zn (mg)
(%DV)
0.65
(6%)
0.65
(6%)
0.65
(6%)
Copper, Cu (mg)
(%DV)
0.04
(4%)
0.04
(4%)
0.04
(4%)
Manganese (mg)
(%DV)
0.01
(1%)
0.01
(1%)
0.01
(1%)
Selenium, Se (mcg)
(%DV)
15.4
(28%)
15.4
(28%)
15.3
(28%)
Fluoride, F (mcg)
(%AI)
0.55
(0%)
0.55
(0%)
0.55
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 50 50 50
Vitamin A, RAE (mcg)
(%DV)
80
(9%)
80
(9%)
80
(9%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.02
(2%)
0.02
(2%)
0.02
(1%)
Riboflavin (B2) (mg)
(%DV)
0.23
(18%)
0.23
(18%)
0.19
(15%)
Niacin (B3) (mg)
(%DV)
0.04
(0%)
0.04
(0%)
0.03
(0%)
Vitamin B5 (PA) (mg)
(%DV)
0.77
(15%)
0.77
(15%)
0.76
(15%)
Vitamin B6 (mg)
(%DV)
0.09
(5%)
0.09
(5%)
0.07
(4%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)
23.5
(6%)
23.5
(6%)
17.5
(4%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
23.5
(6%)
23.5
(6%)
17.5
(4%)
Folate DFE (mcg)
(%)
23.5
(6%)
23.5
(6%)
17.5
(4%)
Choline (mg)
(%DV)
146.9
(27%)
146.9
(27%)
117.1
(21%)
Vitamin B12 (mcg)
(%DV)
0.45
(19%)
0.45
(19%)
0.36
(15%)
Retinol (mcg) 80
80
79.5
Carotene, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
4.5
(0%)
4.5
(0%)
4.5
(0%)
Vitamin A, IU (IU) 270 270 269
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 251.5
251.5
250.5
Vitamin E (mg)
(%DV)
0.53
(4%)
0.53
(4%)
0.52
(3%)
Vitamin D (mcg)
(%DV)
1
(5%)
1
(5%)
1
(5%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 1
1
1
Vitamin D (IU)
(%DV)
41
(5%)
41
(5%)
41
(5%)
Vitamin K (mcg)
(%DV)
0.15
(0%)
0.15
(0%)
0.15
(0%)
Vitamin K1 (mcg) 0.05
0.05
0.05
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 50 50 50
Water (g) 38.1
38.1
37.9
Ash (g) 0.53
0.53
0.73
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.76
4.76
4.73
  Carbohydrates
Food # 1 2 3
Weight (g) 50 50 50
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)
--
(--%)
--
(--%)
--
(--%)
Sucrose (g) 0
0
0
Glucose (Dextrose) (g) 0.19
0.19
0.19
Fructose (g) 0
0
0
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 50 50 50
Monounsaturated Fats (g) 1.829
1.829
1.822
Polyunsaturated Fats (g) 0.956
0.956
0.952
Omega 3s (g)
(%AI)
0.024
(2%)
0.024
(2%)
0.024
(2%)
Omega 6s (g)
(%AI)
0.792
(5%)
0.792
(5%)
0.775
(5%)
Omega 3 to Omega 6 Ratio 0.03
0.03
0.03
Omega 6 to Omega 3 Ratio 32.98
32.98
32.27
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
0.018
(1%)
0.018
(1%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0.004
0.004
0.004
Docosahexaenoic Acid (DHA) (g) 0.029
0.029
0.029
n-3-Eicosatrienoic Acid (20:3) (g) 0.001
0.001
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.766
0.766
--
gamma-Linolenic Acid (GLA) (g) 0.006
0.006
--
c-c-n6-Eicosadienoic Acid (g) 0.009
0.009
0.009
DHG-linolenic acid (DGLA) (g) 0.011
0.011
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0.002
0.002
0.002
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0.002
0.002
0.002
Capric Acid (10:0) (g) 0.003
0.003
0.003
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.017
0.017
0.017
Pentadecanoic Acid (15:0) (g) 0.004
0.004
0.004
Palmitic Acid (16:0) (g) 1.116
1.116
1.111
Margaric Acid (17:0) (g) 0.011
0.011
0.011
Stearic Acid (18:0) (g) 0.406
0.406
0.404
Arachidic Acid (20:0) (g) 0.002
0.002
0.002
Behenic Acid (22:0) (g) 0.002
0.002
0.002
Lignoceric Acid (24:0) (g) 0
0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.004
0.004
0.004
Pentadecenoic Acid (15:1) (g) 0
0
0
Palmitoleic Acid (16:1) (g) 0.101
0.101
0.1
cis-Palmitoleic Acid (16:1 cis) (g) 0.099
0.099
--
Heptadecenoic Acid (17:1) (g) 0.006
0.006
0.006
Oleic Acid (18:1) (g) 1.706
1.706
1.699
c-Oleic Acid (18:1 cis) (g) 1.694
1.694
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.014
0.014
0.014
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) 0
0
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.778
0.778
0.775
Conjugated Linoleic Acid (CLAs) (g) 0.006
0.006
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.024
0.024
0.024
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0.012
0.012
0.012
Eicosatetraenoic Acid 20:4 (g) 0.094
0.094
0.094
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0.007
0.007
0.007
Trans Fats  
t-Polyenoic Fats (g) 0.006
0.006
--
t-Monoenoic Fats (g) 0.013
0.013
--
t-Palmitoleic Acid (16:1 t) (g) 0.002
0.002
--
t-Oleic Acid (18:1 t) (g) 0.012
0.012
--
t-Docosenoic Acid (22:1 t) (g) 0
0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.006
0.006
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
0
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 50 50 50
Essential  
Histidine (mg)
(%RDI)
155
(22%)
155
(22%)
154
(22%)
Isoleucine (mg)
(%RDI)
336
(24%)
336
(24%)
335
(24%)
Leucine (mg)
(%RDI)
543
(20%)
543
(20%)
541
(20%)
Lysine (mg)
(%RDI)
456
(22%)
456
(22%)
455
(22%)
Methionine (mg)
(%RDI)
190
(26%)
190
(26%)
189
(26%)
Phenylalanine (mg)
(%RDI)
340
(39%)
340
(39%)
339
(39%)
Threonine (mg)
(%RDI)
278
(26%)
278
(26%)
277
(26%)
Tryptophan (mg)
(%RDI)
84
(30%)
84
(30%)
83
(30%)
Valine (mg)
(%RDI)
429
(24%)
429
(24%)
428
(23%)
Conditional  
Arginine (mg) 410
410
409
Cystine (mg)
(%RDI)
136
(47%)
136
(47%)
136
(47%)
Glycine (mg) 216
216
215
Proline (mg) 256
256
255
Tyrosine (mg)
(%RDI)
250
(29%)
250
(29%)
249
(28%)
Non-Essential  
Alanine (mg) 368
368
366
Aspartic acid (mg) 665
665
662
Betaine (mg) 0.15
0.15
0.15
Glutamic acid (mg) 837
837
834
Hydroxyproline (mg) --
--
--
Serine (mg) 486
486
484
Data Source
Eggs (Raw)
USDA Food Data Central Standard Release (Common)
Eggs (Raw)
USDA Food Data Central Standard Release (Common)
Poached Eggs
USDA Food Data Central Standard Release (Common)
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