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Egg white vs. Eggnog — In-Depth Nutrition Comparison

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Differences between Egg white and Eggnog

  • Egg white has more Selenium, and Vitamin B2, while Eggnog has more Vitamin B12, Phosphorus, Calcium, Choline, Vitamin D, and Vitamin A RAE.
  • Egg white's daily need coverage for Selenium is 29% higher.
  • Eggnog contains 2 times less Vitamin B2 than Egg white. Egg white contains 0.439mg of Vitamin B2, while Eggnog contains 0.19mg.

The food types used in this comparison are Egg, white, raw, fresh and Eggnog.

Infographic

Egg white vs Eggnog infographic
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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 more Copper +76.9%
Contains more Manganese +120%
Contains more Selenium +376.2%
Contains more Calcium +1757.1%
Contains more Iron +150%
Contains more Magnesium +72.7%
Contains more Phosphorus +626.7%
Contains less Sodium -67.5%
Contains more Zinc +1433.3%
Equal in Potassium - 165
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Contains more Copper +76.9%
Contains more Manganese +120%
Contains more Selenium +376.2%
Contains more Calcium +1757.1%
Contains more Iron +150%
Contains more Magnesium +72.7%
Contains more Phosphorus +626.7%
Contains less Sodium -67.5%
Contains more Zinc +1433.3%
Equal in Potassium - 165

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.
:
9
Eggnog
Contains more Vitamin B2 +131.1%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +900%
Contains more Vitamin B12 +400%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.105
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
Contains more Vitamin B2 +131.1%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +900%
Contains more Vitamin B12 +400%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.105

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +139.6%
Contains more Fats +2364.7%
Contains more Carbs +1002.7%
Equal in Water - 82.54
Equal in Other - 0.67
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more Protein +139.6%
Contains more Fats +2364.7%
Contains more Carbs +1002.7%
Equal in Water - 82.54
Equal in Other - 0.67

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +75%
Contains more Glucose +385.7%
Contains more Fructose +75%
Contains more Maltose +75%
Contains more Galactose +75%
Contains more Lactose +11100%
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Contains more Sucrose +75%
Contains more Glucose +385.7%
Contains more Fructose +75%
Contains more Maltose +75%
Contains more Galactose +75%
Contains more Lactose +11100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Eggnog
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg white Eggnog Opinion
Net carbs 0.73g 8.05g Eggnog
Protein 10.9g 4.55g Egg white
Fats 0.17g 4.19g Eggnog
Carbs 0.73g 8.05g Eggnog
Calories 52kcal 88kcal Eggnog
Fructose 0.07g 0.04g Egg white
Sugar 0.71g 8.05g Egg white
Calcium 7mg 130mg Eggnog
Iron 0.08mg 0.2mg Eggnog
Magnesium 11mg 19mg Eggnog
Phosphorus 15mg 109mg Eggnog
Potassium 163mg 165mg Eggnog
Sodium 166mg 54mg Eggnog
Zinc 0.03mg 0.46mg Eggnog
Copper 0.023mg 0.013mg Egg white
Manganese 0.011mg 0.005mg Egg white
Selenium 20µg 4.2µg Egg white
Vitamin A 0IU 206IU Eggnog
Vitamin A RAE 0µg 59µg Eggnog
Vitamin E 0mg 0.21mg Eggnog
Vitamin D 0IU 49IU Eggnog
Vitamin D 0µg 1.2µg Eggnog
Vitamin C 0mg 1.5mg Eggnog
Vitamin B1 0.004mg 0.034mg Eggnog
Vitamin B2 0.439mg 0.19mg Egg white
Vitamin B3 0.105mg 0.105mg
Vitamin B5 0.19mg 0.417mg Eggnog
Vitamin B6 0.005mg 0.05mg Eggnog
Folate 4µg 1µg Egg white
Vitamin B12 0.09µg 0.45µg Eggnog
Vitamin K 0µg 0.3µg Eggnog
Tryptophan 0.125mg 0.085mg Egg white
Threonine 0.449mg 0.201mg Egg white
Isoleucine 0.661mg 0.237mg Egg white
Leucine 1.016mg 0.383mg Egg white
Lysine 0.806mg 0.257mg Egg white
Methionine 0.399mg 0.12mg Egg white
Phenylalanine 0.686mg 0.225mg Egg white
Valine 0.809mg 0.289mg Egg white
Histidine 0.29mg 0.108mg Egg white
Cholesterol 0mg 59mg Egg white
Saturated Fat 0g 2.591g Egg white
Monounsaturated Fat 0g 1.302g Eggnog
Polyunsaturated fat 0g 0.198g Eggnog

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Eggnog
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Egg white
17%
Eggnog
Minerals Daily Need Coverage Score
17%
Egg white
17%
Eggnog

Comparison summary

Which food contains less Sodium?
Eggnog
Eggnog contains less Sodium (difference - 112mg)
Which food is richer in vitamins?
Eggnog
Eggnog is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 7.34g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 2.591g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 55)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.