Fried Egg (Whole)VSBoiled Lentils

Comparing Egg with Lentils

Fried Egg (Whole)

Complete

Contains all 9 essential amino acids. High bioavailability.

Dairy and Egg Products• USDA #173423

Top Protein

Protein13.6g

Cals

196

Fat

14.8g

Carbs

0.8g

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Boiled Lentils

Plant

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

Legumes and Legume Products• USDA #172421

Protein9.0g

Cals

116

Fat

0.4g

Carbs

20.1g

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Key Differences

Protein Gap

4.6g

-34% difference

Calorie Gap

-41% difference

Fat Gap

14.5g

Carb Gap

19.3g

Category Winners

💪

Most Protein

Per 100g serving

Fried Egg (Whole)

📉

Lowest Calories

For weight loss

Boiled Lentils

⚡

Best Efficiency

Protein per calorie

Boiled Lentils

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