Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wheat Bread
  5. Compare
  6. Wheat Bread vs. Egg white

Wheat Bread vs. Egg white — In-Depth Nutrition Comparison

Compare

How are Wheat Bread and Egg white different?

  • Wheat Bread has more Manganese, Iron, Vitamin B3, Vitamin B1, Phosphorus, Selenium, Folate, Copper, and Fiber than Egg white.
  • Daily need coverage for Manganese from Wheat Bread is 59% higher.
  • Egg white has less Sodium.

Bread, wheat, toasted and Egg, white, raw, fresh are the varieties used in this article.

Infographic

Wheat Bread vs Egg white infographic
Infographic link

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.
Wheat Bread
Wheat Bread
9
:
1
Egg white
Egg white
Contains more Calcium +2257.1%
Contains more Iron +5012.5%
Contains more Magnesium +436.4%
Contains more Phosphorus +1153.3%
Contains more Potassium +36.8%
Contains more Zinc +4800%
Contains more Copper +760.9%
Contains more Manganese +12418.2%
Contains more Selenium +67%
Contains less Sodium -72.4%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +2257.1%
Contains more Iron +5012.5%
Contains more Magnesium +436.4%
Contains more Phosphorus +1153.3%
Contains more Potassium +36.8%
Contains more Zinc +4800%
Contains more Copper +760.9%
Contains more Manganese +12418.2%
Contains more Selenium +67%
Contains less Sodium -72.4%

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.
Wheat Bread
Wheat Bread
8
:
2
Egg white
Egg white
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10875%
Contains more Vitamin B3 +5852.4%
Contains more Vitamin B5 +140%
Contains more Vitamin B6 +2960%
Contains more Folate +2050%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B12 +∞%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Egg white
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%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10875%
Contains more Vitamin B3 +5852.4%
Contains more Vitamin B5 +140%
Contains more Vitamin B6 +2960%
Contains more Folate +2050%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Egg white
Egg white
Contains more Protein +18.9%
Contains more Fats +2411.8%
Contains more Carbs +7539.7%
Contains more Other +339.7%
Contains more Water +261.4%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +18.9%
Contains more Fats +2411.8%
Contains more Carbs +7539.7%
Contains more Other +339.7%
Contains more Water +261.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Egg white Opinion
Net carbs 51.07g 0.73g Wheat Bread
Protein 12.96g 10.9g Wheat Bread
Fats 4.27g 0.17g Wheat Bread
Carbs 55.77g 0.73g Wheat Bread
Calories 313kcal 52kcal Wheat Bread
Fructose 0.07g Egg white
Sugar 6.42g 0.71g Egg white
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 7mg Wheat Bread
Iron 4.09mg 0.08mg Wheat Bread
Magnesium 59mg 11mg Wheat Bread
Phosphorus 188mg 15mg Wheat Bread
Potassium 223mg 163mg Wheat Bread
Sodium 601mg 166mg Egg white
Zinc 1.47mg 0.03mg Wheat Bread
Copper 0.198mg 0.023mg Wheat Bread
Manganese 1.377mg 0.011mg Wheat Bread
Selenium 33.4µg 20µg Wheat Bread
Vitamin E 0.24mg 0mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.004mg Wheat Bread
Vitamin B2 0.382mg 0.439mg Egg white
Vitamin B3 6.25mg 0.105mg Wheat Bread
Vitamin B5 0.456mg 0.19mg Wheat Bread
Vitamin B6 0.153mg 0.005mg Wheat Bread
Folate 86µg 4µg Wheat Bread
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 5.7µg 0µg Wheat Bread
Tryptophan 0.092mg 0.125mg Egg white
Threonine 0.299mg 0.449mg Egg white
Isoleucine 0.258mg 0.661mg Egg white
Leucine 0.461mg 1.016mg Egg white
Lysine 0.215mg 0.806mg Egg white
Methionine 0.105mg 0.399mg Egg white
Phenylalanine 0.315mg 0.686mg Egg white
Valine 0.31mg 0.809mg Egg white
Histidine 0.15mg 0.29mg Egg white
Saturated Fat 0.989g 0g Egg white
Monounsaturated Fat 1.019g 0g Wheat Bread
Polyunsaturated fat 1.72g 0g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

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

People also compare

Wheat Bread
Wheat Bread vs Flour
Flour
Wheat Bread
Wheat Bread vs Cheddar Cheese
Cheddar Cheese
Wheat Bread
Wheat Bread vs Dough
Dough
Egg white
Egg white vs Yolk
Yolk
Egg white
Egg white vs Egg
Egg
Egg white
Egg white vs Omelette
Omelette

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
38%
Wheat Bread
11%
Egg white
Minerals Daily Need Coverage Score
89%
Wheat Bread
17%
Egg white

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.7)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 5.71g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 435mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.989g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.