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  6. Butter vs. Egg white

Butter vs. Egg white — In-Depth Nutrition Comparison

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How are Butter and Egg white different?

  • Butter is higher in Vitamin A RAE, Vitamin E , and Vitamin K, however, Egg white is richer in Selenium, and Vitamin B2.
  • Daily need coverage for Saturated Fat from Butter is 252% higher.
  • Egg white has less Saturated Fat.

Butter, without salt and Egg, white, raw, fresh are the varieties used in this article.

Infographic

Butter 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.
Butter
Butter
4
:
6
Egg white
Egg white
Contains more Calcium +242.9%
Contains more Phosphorus +60%
Contains less Sodium -93.4%
Contains more Zinc +200%
Contains more Iron +300%
Contains more Magnesium +450%
Contains more Potassium +579.2%
Contains more Copper +43.8%
Contains more Manganese +175%
Contains more Selenium +1900%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
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 +242.9%
Contains more Phosphorus +60%
Contains less Sodium -93.4%
Contains more Zinc +200%
Contains more Iron +300%
Contains more Magnesium +450%
Contains more Potassium +579.2%
Contains more Copper +43.8%
Contains more Manganese +175%
Contains more Selenium +1900%

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.
Butter
Butter
5
:
5
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B12 +88.9%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1191.2%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +72.7%
Contains more Vitamin B6 +66.7%
Contains more Folate +33.3%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B12 +88.9%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1191.2%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +72.7%
Contains more Vitamin B6 +66.7%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
1
:
4
Egg white
Egg white
Contains more Fats +47611.8%
Contains more Protein +1182.4%
Contains more Carbs +1116.7%
Contains more Water +388.1%
Contains more Other +1475%
Butter
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 Fats +47611.8%
Contains more Protein +1182.4%
Contains more Carbs +1116.7%
Contains more Water +388.1%
Contains more Other +1475%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter Egg white Opinion
Net carbs 0.06g 0.73g Egg white
Protein 0.85g 10.9g Egg white
Fats 81.11g 0.17g Butter
Carbs 0.06g 0.73g Egg white
Calories 717kcal 52kcal Butter
Fructose 0.07g Egg white
Sugar 0.06g 0.71g Butter
Calcium 24mg 7mg Butter
Iron 0.02mg 0.08mg Egg white
Magnesium 2mg 11mg Egg white
Phosphorus 24mg 15mg Butter
Potassium 24mg 163mg Egg white
Sodium 11mg 166mg Butter
Zinc 0.09mg 0.03mg Butter
Copper 0.016mg 0.023mg Egg white
Manganese 0.004mg 0.011mg Egg white
Selenium 1µg 20µg Egg white
Vitamin A 2499IU 0IU Butter
Vitamin A RAE 684µg 0µg Butter
Vitamin E 2.32mg 0mg Butter
Vitamin B1 0.005mg 0.004mg Butter
Vitamin B2 0.034mg 0.439mg Egg white
Vitamin B3 0.042mg 0.105mg Egg white
Vitamin B5 0.11mg 0.19mg Egg white
Vitamin B6 0.003mg 0.005mg Egg white
Folate 3µg 4µg Egg white
Vitamin B12 0.17µg 0.09µg Butter
Vitamin K 7µg 0µg Butter
Tryptophan 0.012mg 0.125mg Egg white
Threonine 0.038mg 0.449mg Egg white
Isoleucine 0.051mg 0.661mg Egg white
Leucine 0.083mg 1.016mg Egg white
Lysine 0.067mg 0.806mg Egg white
Methionine 0.021mg 0.399mg Egg white
Phenylalanine 0.041mg 0.686mg Egg white
Valine 0.057mg 0.809mg Egg white
Histidine 0.023mg 0.29mg Egg white
Cholesterol 215mg 0mg Egg white
Saturated Fat 50.489g 0g Egg white
Monounsaturated Fat 23.43g 0g Butter
Polyunsaturated fat 3.01g 0g Butter
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
21%
Butter
11%
Egg white
Minerals Daily Need Coverage Score
4%
Butter
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 50.489g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.6)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.