Egg, potato & spinach
Adding vegetables changes fiber, energy and micronutrients. It can make a more varied plate without improving the already sufficient amino-acid score of eggs alone.
Egg100 g
Potato150 g
Spinach50 g
- Protein
- 17.8 g
- Energy
- 306 kcal
- Carbs
- 34.7 g
- Fat
- 11 g
- Fiber
- 4.4 g
Meets the adult amino-acid patternComposition estimate · digestion not measured
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The building blocks of protein
│ Adult referenceNine pieces of the picture.
Each row compares the recorded amount with the adult pattern for this much protein. The line means the pattern is met, not 100% absorbed.
| Amino acid | Balance against the reference | Amount |
|---|---|---|
| Histidine | 138% | 393 mg |
| Isoleucine | 165% | 880 mg |
| Leucinelowest ratio | 126% | 1,365 mg |
| Lysine | 139% | 1,186 mg |
| Methionine + cystine | 203% | 829 mg |
| Phenylalanine + tyrosine | 211% | 1,535 mg |
| Threonine | 177% | 787 mg |
| Tryptophan | 179% | 210 mg |
| Valine | 146% | 1,035 mg |
Bars share a 0–250% scale; arrows mark values beyond it. Sulfur and aromatic amino acids are scored together. See the method and reference.
Optional balance estimate17.8 g
Protein supported by amino-acid balance — estimated. This is capped at total protein. It is not absorbed protein, and any difference is not wasted protein.
Vitamins, minerals & daily referencesExplore
FDA Daily Values. This general comparison is not personalized. Unknown values remain unknown; a partial day is not a deficiency diagnosis.
| Nutrient | Known amount | Daily reference |
|---|---|---|
| Added SugarsNot a target to exceed | Not available | Incomplete / incompatible data |
| Biotin | Not available | Incomplete / incompatible data |
| Calcium | 122 mg | 9% DV of 1,300 mg |
| Chloride | Not available | Incomplete / incompatible data |
| Choline | 325.7 mg | 59% DV of 550 mg |
| CholesterolNot a target to exceed | 373 mg | 124% DV of 300 mg |
| Chromium | Not available | Incomplete / incompatible data |
| Copper | 0.3 mg | 28% DV of 0.9 mg |
| Fiber | 4.4 g | 16% DV of 28 g |
| Fat | 11 g | 14% DV of 78 g |
| Folate DFE | 183 µg | 46% DV of 400 µg |
| Iodine | Not available | Incomplete / incompatible data |
| Iron | 4.2 mg | 23% DV of 18 mg |
| Magnesium | 91.5 mg | 22% DV of 420 mg |
| Manganese | 0.8 mg | 35% DV of 2.3 mg |
| Molybdenum | Not available | Incomplete / incompatible data |
| Niacin Equivalents | Not available | Incomplete / incompatible data |
| Pantothenic Acid | 2 mg | 40% DV of 5 mg |
| Phosphorus | 301.5 mg | 24% DV of 1,250 mg |
| Potassium | 1,207.5 mg | 26% DV of 4,700 mg |
| Riboflavin | 0.7 mg | 52% DV of 1.3 mg |
| Saturated FatNot a target to exceed | 3.3 g | 17% DV of 20 g |
| Selenium | 32 µg | 58% DV of 55 µg |
| SodiumNot a target to exceed | 178.5 mg | 8% DV of 2,300 mg |
| Thiamin | 0.2 mg | 17% DV of 1.2 mg |
| Carbohydrate | 34.7 g | 13% DV of 275 g |
| Vitamin A RAE | 385 µg | 43% DV of 900 µg |
| Vitamin B6 | 0.7 mg | 40% DV of 1.7 mg |
| Vitamin B12 | 1 µg | 46% DV of 2.4 µg |
| Vitamin C | 28.5 mg | 32% DV of 90 mg |
| Vitamin D | 2 µg | 11% DV of 20 µg |
| Vitamin E Alpha Tocopherol | 2.1 mg | 14% DV of 15 mg |
| Vitamin Kphylloquinone / K1 | 245 µg | 204% DV of 120 µg |
| Zinc | 1.9 mg | 17% DV of 11 mg |
Protein goals are separate. Form-specific upper limits are not applied to incompatible food totals. Reference meanings and missing-data rules.
All available nutrientsFull record
Totals and their subcomponents overlap; do not add them together. Source calories are retained. “≥” shows a known subtotal with missing contributors.
| Source nutrient | Amount | Coverage |
|---|---|---|
| Protein | 17.76 g | Available for all ingredients |
| Total lipid (fat) | 11 g | Available for all ingredients |
| Carbohydrate, by difference | 34.66 g | Available for all ingredients |
| Ash | 3.94 g | Available for all ingredients |
| Energy | 306 kcal | Available for all ingredients |
| Starch | ≥ 25.91 g | 2 ingredients missing |
| Sucrose | ≥ 0.64 g | 1 ingredient missing |
| Glucose | ≥ 0.72 g | 1 ingredient missing |
| Fructose | ≥ 0.59 g | 1 ingredient missing |
| Lactose | Not available | 1 ingredient missing |
| Maltose | Not available | 1 ingredient missing |
| Alcohol, ethyl | 0 g | Available for all ingredients |
| Water | 232.66 g | Available for all ingredients |
| Caffeine | 0 mg | Available for all ingredients |
| Theobromine | 0 mg | Available for all ingredients |
| Energy | 1,282.5 kj | Available for all ingredients |
| Galactose | ≥ 0.05 g | 1 ingredient missing |
| Fiber, total dietary | 4.4 g | Available for all ingredients |
| Calcium, Ca | 122 mg | Available for all ingredients |
| Iron, Fe | 4.17 mg | Available for all ingredients |
| Magnesium, Mg | 91.5 mg | Available for all ingredients |
| Phosphorus, P | 301.5 mg | Available for all ingredients |
| Potassium, K | 1,207.5 mg | Available for all ingredients |
| Sodium, Na | 178.5 mg | Available for all ingredients |
| Zinc, Zn | 1.86 mg | Available for all ingredients |
| Copper, Cu | 0.26 mg | Available for all ingredients |
| Fluoride, F | ≥ 4.8 µg | 2 ingredients missing |
| Manganese, Mn | 0.8 mg | Available for all ingredients |
| Selenium, Se | 31.9 µg | Available for all ingredients |
| Vitamin A, IU | 5,223.5 iu | Available for all ingredients |
| Retinol | 148 µg | Available for all ingredients |
| Vitamin A, RAE | 385 µg | Available for all ingredients |
| Carotene, beta | 2,833 µg | Available for all ingredients |
| Carotene, alpha | 0 µg | Available for all ingredients |
| Vitamin E (alpha-tocopherol) | 2.11 mg | Available for all ingredients |
| Vitamin D (D2 + D3), International Units | 87 iu | Available for all ingredients |
| Vitamin D3 (cholecalciferol) | ≥ 2.2 µg | 2 ingredients missing |
| Vitamin D (D2 + D3) | 2.2 µg | Available for all ingredients |
| Cryptoxanthin, beta | 10 µg | Available for all ingredients |
| Lycopene | 0 µg | Available for all ingredients |
| Lutein + zeaxanthin | 6,497 µg | Available for all ingredients |
| Tocopherol, beta | Not available | 1 ingredient missing |
| Tocopherol, gamma | ≥ 0.09 mg | 1 ingredient missing |
| Tocopherol, delta | Not available | 1 ingredient missing |
| Tocotrienol, alpha | Not available | 2 ingredients missing |
| Tocotrienol, beta | Not available | 2 ingredients missing |
| Tocotrienol, gamma | Not available | 2 ingredients missing |
| Tocotrienol, delta | Not available | 2 ingredients missing |
| Vitamin C, total ascorbic acid | 28.45 mg | Available for all ingredients |
| Thiamin | 0.2 mg | Available for all ingredients |
| Riboflavin | 0.68 mg | Available for all ingredients |
| Niacin | 2.54 mg | Available for all ingredients |
| Pantothenic acid | 1.99 mg | Available for all ingredients |
| Vitamin B-6 | 0.69 mg | Available for all ingredients |
| Folate, total | 183 µg | Available for all ingredients |
| Vitamin B-12 | 1.11 µg | Available for all ingredients |
| Choline, total | 325.65 mg | Available for all ingredients |
| Vitamin K (Dihydrophylloquinone) | Not available | 2 ingredients missing |
| Vitamin K (phylloquinone) | 244.75 µg | Available for all ingredients |
| Folic acid | 0 µg | Available for all ingredients |
| Folate, food | 183 µg | Available for all ingredients |
| Folate, DFE | 183 µg | Available for all ingredients |
| Betaine | 52.2 mg | Available for all ingredients |
| Tryptophan | 0.21 g | Available for all ingredients |
| Threonine | 0.79 g | Available for all ingredients |
| Isoleucine | 0.88 g | Available for all ingredients |
| Leucine | 1.37 g | Available for all ingredients |
| Lysine | 1.19 g | Available for all ingredients |
| Methionine | 0.48 g | Available for all ingredients |
| Cystine | 0.35 g | Available for all ingredients |
| Phenylalanine | 0.88 g | Available for all ingredients |
| Tyrosine | 0.65 g | Available for all ingredients |
| Valine | 1.04 g | Available for all ingredients |
| Arginine | 1.02 g | Available for all ingredients |
| Histidine | 0.39 g | Available for all ingredients |
| Alanine | 0.89 g | Available for all ingredients |
| Aspartic acid | 2.26 g | Available for all ingredients |
| Glutamic acid | 2.46 g | Available for all ingredients |
| Glycine | 0.59 g | Available for all ingredients |
| Proline | 0.67 g | Available for all ingredients |
| Serine | 1.12 g | Available for all ingredients |
| Vitamin E, added | 0 mg | Available for all ingredients |
| Vitamin B-12, added | 0 µg | Available for all ingredients |
| Cholesterol | 373 mg | Available for all ingredients |
| Fatty acids, total trans | Not available | 1 ingredient missing |
| Fatty acids, total saturated | 3.35 g | Available for all ingredients |
| SFA 4:0 | 0 g | Available for all ingredients |
| SFA 6:0 | 0 g | Available for all ingredients |
| SFA 8:0 | 0 g | Available for all ingredients |
| SFA 10:0 | 0 g | Available for all ingredients |
| SFA 12:0 | 0.01 g | Available for all ingredients |
| SFA 14:0 | 0.04 g | Available for all ingredients |
| SFA 16:0 | 2.41 g | Available for all ingredients |
| SFA 18:0 | 0.84 g | Available for all ingredients |
| MUFA 18:1 | 3.73 g | Available for all ingredients |
| PUFA 18:2 | 1.27 g | Available for all ingredients |
| PUFA 18:3 | 0.12 g | Available for all ingredients |
| PUFA 20:4 | 0.15 g | Available for all ingredients |
| PUFA 22:6 n-3 (DHA) | 0.04 g | Available for all ingredients |
| MUFA 16:1 | 0.31 g | Available for all ingredients |
| PUFA 18:4 | 0 g | Available for all ingredients |
| MUFA 20:1 | 0.03 g | Available for all ingredients |
| PUFA 20:5 n-3 (EPA) | 0.01 g | Available for all ingredients |
| MUFA 22:1 | 0 g | Available for all ingredients |
| PUFA 22:5 n-3 (DPA) | 0 g | Available for all ingredients |
| Phytosterols | ≥ 4.5 mg | 2 ingredients missing |
| Fatty acids, total monounsaturated | 4.09 g | Available for all ingredients |
| Fatty acids, total polyunsaturated | 1.58 g | Available for all ingredients |
| Sugars, Total | 3.1 g | Available for all ingredients |
Where the numbers come fromSources
- Whole egg, hard-boiled ↗Egg, whole, cooked, hard-boiledusda-sr-legacy-2018 · Record 173424Household estimate: cup, chopped. Weigh food when accuracy matters.
- Spinach, raw ↗Spinach, rawusda-sr-legacy-2018 · Record 168462Household estimate: cup. Weigh food when accuracy matters.
- Potato, baked with skin ↗Potatoes, baked, flesh and skin, without saltusda-sr-legacy-2018 · Record 170093Enter weight; no verified volume conversion is available.
Database records may contain analytical, calculated and imputed values. Download the complete provenance and coverage records.