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Bratwurst vs. Egg white — In-Depth Nutrition Comparison

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What are the main differences between bratwurst and egg whites?

  • Bratwurst is richer in vitamin B12, vitamin B1, zinc, vitamin B3, phosphorus, and vitamin B6, yet egg whites are richer in vitamin B2.
  • Bratwurst's daily need coverage for vitamin B12 is 108% higher.
  • Egg whites have a lower glycemic index than bratwurst.

We used Bratwurst, beef and pork, smoked and Egg, white, raw, fresh types in this comparison.

Infographic

Bratwurst vs Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 25% 38% 27% 67% 56% 111% 5.3% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +73.6%
Contains more IronIron +1150%
Contains more CopperCopper +247.8%
Contains more ZincZinc +8133.3%
Contains more PhosphorusPhosphorus +766.7%
Contains more ManganeseManganese +272.7%
Contains less SodiumSodium -80.4%
Contains more SeleniumSelenium +41.8%
~equal in Calcium ~7mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 49% 58% 41% 46% 334% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin B1Vitamin B1 +9400%
Contains more Vitamin B3Vitamin B3 +2861.9%
Contains more Vitamin B5Vitamin B5 +263.2%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +2866.7%
Contains more Vitamin B2Vitamin B2 +106.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 26% 2% 57% 3%
Protein: 12.2 g
Fats: 26.34 g
Carbs: 2 g
Water: 56.65 g
Other: 2.81 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +11.9%
Contains more FatsFats +15394.1%
Contains more CarbsCarbs +174%
Contains more OtherOther +346%
Contains more WaterWater +54.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bratwurst Egg white DV% diff.
Vitamin B12 2.67µg 0.09µg 108%
Fats 26.34g 0.17g 40%
Vitamin B1 0.38mg 0.004mg 31%
Sodium 848mg 166mg 30%
Saturated fat 6.08g 0g 28%
Cholesterol 78mg 0mg 26%
Zinc 2.47mg 0.03mg 22%
Monounsaturated fat 8g 0g 20%
Vitamin B3 3.11mg 0.105mg 19%
Vitamin B2 0.213mg 0.439mg 17%
Phosphorus 130mg 15mg 16%
Vitamin B6 0.2mg 0.005mg 15%
Calories 297kcal 52kcal 12%
Iron 1mg 0.08mg 12%
Selenium 14.1µg 20µg 11%
Polyunsaturated fat 1.58g 0g 11%
Vitamin B5 0.69mg 0.19mg 10%
Copper 0.08mg 0.023mg 6%
Potassium 283mg 163mg 4%
Protein 12.2g 10.9g 3%
Manganese 0.041mg 0.011mg 1%
Magnesium 15mg 11mg 1%
Net carbs 2g 0.73g N/A
Carbs 2g 0.73g 0%
Calcium 7mg 7mg 0%
Sugar 0g 0.71g N/A
Folate 4µg 4µg 0%
Choline 1.1mg 0%
Tryptophan 0.107mg 0.125mg 0%
Threonine 0.465mg 0.449mg 0%
Isoleucine 0.485mg 0.661mg 0%
Leucine 0.81mg 1.016mg 0%
Lysine 0.903mg 0.806mg 0%
Methionine 0.364mg 0.399mg 0%
Phenylalanine 0.405mg 0.686mg 0%
Valine 0.464mg 0.809mg 0%
Histidine 0.395mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bratwurst Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
48%
Bratwurst
10%
Egg white
Minerals Daily Need Coverage Score
42%
Bratwurst
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 682mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 6.08g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 28)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $2)
Which food is lower in Sugar?
Bratwurst
Bratwurst is lower in Sugar (difference - 0.71g)
Which food is richer in minerals?
Bratwurst
Bratwurst is relatively richer in minerals
Which food is richer in vitamins?
?
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. Bratwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172956/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.