As you can see above, almonds are about 4 times denser than eggs in calories. But, keep in mind, eggs are often cooked with oil, possibly doubling a meal's calorie total.
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Egg | Almonds |
| Nutrient | egg | almonds |
| Protein | 18g | 7g |
| Carbohydrate | 1g | 8g |
| Fiber | 0g | 4g |
| Fat | 14g | 17g |
| Monounsat. Fat | 5g | 17g |
| Polyunsat. Fat | 2g | 4g |
| Saturated Fat | 4g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | egg | almonds |
| Choline | 83% | 4% |
| Vitamin A | 31% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 11% | 76% |
| Vitamin K | 1% | 0% |
Egg have significantly more Vitamins A than almonds. Almonds have significantly more Vitamins E than egg. Egg are a good source of Vitamin A. Egg are a great source of Riboflavin, Pantothenic Acid, Vitamin B12, Phosphorus, Iron. Almonds are a good source of Riboflavin, Magnesium, Phosphorus, Iron. Almonds are a great source of Vitamin E.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | egg | almonds |
| Vitamin B1 | 10% | 7% |
| Vitamin B2 | 61% | 32% |
| Vitamin B3 | 1% | 10% |
| Vitamin B5 | 40% | 3% |
| Vitamin B6 | 18% | 5% |
| Vitamin B12 | 90% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | egg | almonds |
| Sodium | 13% | 0% |
| Potasium | 5% | 7% |
| Calcium | 15% | 18% |
| Magnesium | 5% | 27% |
| Phosphorus | 46% | 29% |
| Iron | 43% | 22% |
| Manganese | 2% | 35% |
| Selenium | 99% | 2% |
| Copper | 14% | 35% |
| Zinc | 17% | 11% |
Eggs take a bit more preperation but they're so versatile.
Here are some ways to eat eggs:
- For a no oil approach, poach them: put them in a pot of boiling hot swirling water with a tsp of vinegar
- You can fry them any style you want
- Scramble them and put them in a fried rice
- Put them in a sandwitch with avocados.
- Fry them and put them over beans.
Almonds maybe much easier to consume as a quick snack but they are dense with calories. So, I recommend consuming it as almond milk which is basically just almonds and water mixed together thoroughly: make your own with a blender or buy it at the store.
As the Holtz Studies show, nuts don't do to well on satiety. But, they're a great way to get some healthy fats and vitamin E into your diet.
Here are some ways to eat Almonds:
- Drink as almond milk: you can buy it at the store or make your own!
- Add it as a topping on an Acai bowl
- Grind them into a delicious Almond butter
- Include them in a Smoothie
- Use it as a topping on a salad
- Garnish your dishes with them
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
