Almonds (Whole)VSRaw Egg (Whole)

Comparing Almonds with Egg

Almonds (Whole)

Plant

May lack some essential amino acids. Good to pair with variety.

Nut and Seed Products• USDA #2346393

Top Protein

Protein21.5g

Cals

626

Fat

51.1g

Carbs

20.0g

View Full Details

Raw Egg (Whole)

Complete

Contains all 9 essential amino acids. High bioavailability.

Dairy and Egg Products• USDA #171287

Protein12.6g

Cals

143

Fat

9.5g

Carbs

0.7g

View Full Details

Key Differences

Protein Gap

8.9g

-41% difference

Calorie Gap

483

-77% difference

Fat Gap

41.6g

Carb Gap

19.3g

Category Winners

💪

Most Protein

Per 100g serving

Almonds (Whole)

📉

Lowest Calories

For weight loss

Raw Egg (Whole)

⚡

Best Efficiency

Protein per calorie

Raw Egg (Whole)

Source: USDA FoodData Central • Data as of 2025-12-14