Egg vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between Egg and Egg white
- Egg white has less Copper, Choline, Vitamin B12, Vitamin B5, Phosphorus, Selenium, Vitamin A RAE, and Vitamin D than Egg.
- Egg covers your daily need of Copper 220% more than Egg white.
These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Egg, white, raw, fresh.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+614.3%
Contains
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Iron
+1387.5%
Contains
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Phosphorus
+1046.7%
Contains
less
Sodium
-25.3%
Contains
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Zinc
+3400%
Contains
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Copper
+8595.7%
Contains
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Manganese
+136.4%
Contains
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Selenium
+54%
Contains
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Potassium
+29.4%
Equal in Magnesium - 11
Contains
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Calcium
+614.3%
Contains
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Iron
+1387.5%
Contains
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Phosphorus
+1046.7%
Contains
less
Sodium
-25.3%
Contains
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Zinc
+3400%
Contains
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Copper
+8595.7%
Contains
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Manganese
+136.4%
Contains
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Selenium
+54%
Contains
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Potassium
+29.4%
Equal in Magnesium - 11
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+1550%
Contains
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Vitamin B2
+16.9%
Contains
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Vitamin B5
+635.8%
Contains
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Vitamin B6
+2320%
Contains
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Folate
+1000%
Contains
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Vitamin B12
+1133.3%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B3
+64.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+1550%
Contains
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Vitamin B2
+16.9%
Contains
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Vitamin B5
+635.8%
Contains
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Vitamin B6
+2320%
Contains
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Folate
+1000%
Contains
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Vitamin B12
+1133.3%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B3
+64.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+15.4%
Contains
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Fats
+6141.2%
Contains
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Carbs
+53.4%
Contains
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Other
+69.8%
Contains
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Water
+17.4%
Contains
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Protein
+15.4%
Contains
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Fats
+6141.2%
Contains
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Carbs
+53.4%
Contains
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Other
+69.8%
Contains
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Water
+17.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.12g | 0.73g |
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| Protein | 12.58g | 10.9g |
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| Fats | 10.61g | 0.17g |
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| Carbs | 1.12g | 0.73g |
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| Calories | 155kcal | 52kcal |
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| Fructose | 0.07g |
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| Sugar | 1.12g | 0.71g |
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| Calcium | 50mg | 7mg |
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| Iron | 1.19mg | 0.08mg |
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| Magnesium | 10mg | 11mg |
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| Phosphorus | 172mg | 15mg |
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| Potassium | 126mg | 163mg |
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| Sodium | 124mg | 166mg |
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| Zinc | 1.05mg | 0.03mg |
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| Copper | 2mg | 0.023mg |
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| Manganese | 0.026mg | 0.011mg |
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| Selenium | 30.8µg | 20µg |
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| Vitamin A | 520IU | 0IU |
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| Vitamin A RAE | 149µg | 0µg |
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| Vitamin E | 1.03mg | 0mg |
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| Vitamin D | 87IU | 0IU |
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| Vitamin D | 2.2µg | 0µg |
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| Vitamin B1 | 0.066mg | 0.004mg |
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| Vitamin B2 | 0.513mg | 0.439mg |
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| Vitamin B3 | 0.064mg | 0.105mg |
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| Vitamin B5 | 1.398mg | 0.19mg |
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| Vitamin B6 | 0.121mg | 0.005mg |
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| Folate | 44µg | 4µg |
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| Vitamin B12 | 1.11µg | 0.09µg |
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| Vitamin K | 0.3µg | 0µg |
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| Tryptophan | 0.153mg | 0.125mg |
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| Threonine | 0.604mg | 0.449mg |
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| Isoleucine | 0.686mg | 0.661mg |
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| Leucine | 1.075mg | 1.016mg |
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| Lysine | 0.904mg | 0.806mg |
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| Methionine | 0.392mg | 0.399mg |
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| Phenylalanine | 0.668mg | 0.686mg |
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| Valine | 0.767mg | 0.809mg |
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| Histidine | 0.298mg | 0.29mg |
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| Cholesterol | 373mg | 0mg |
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| Saturated Fat | 3.267g | 0g |
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| Omega-3 - DHA | 0.038g | 0g |
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| Omega-3 - EPA | 0.005g | 0g |
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| Monounsaturated Fat | 4.077g | 0g |
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| Polyunsaturated fat | 1.414g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
11%
Minerals Daily Need Coverage Score
103%
17%
Comparison summary
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.41g)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 3.267g)
Which food contains less Sodium?
Egg contains less Sodium (difference - 42mg)
Which food is richer in minerals?
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($1)