Cereal vs. Egg white — In-Depth Nutrition Comparison
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Important differences between cereal and egg whites
- Egg whites have less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese.
- Cereal's daily need coverage for vitamin B1 is 524% more.
- Egg whites are lower in sodium.
- Cereal has a higher glycemic index than egg whites.
The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Egg, white, raw, fresh.
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 MagnesiumMagnesium | +72.7% |
| Contains more CalciumCalcium | +42.9% |
| Contains more IronIron | +42475% |
| Contains more CopperCopper | +495.7% |
| Contains more ZincZinc | +25233.3% |
| Contains more PhosphorusPhosphorus | +413.3% |
| Contains more ManganeseManganese | +7081.8% |
| Contains more PotassiumPotassium | +55.2% |
| Contains less SodiumSodium | -79.1% |
| Contains more SeleniumSelenium | +217.5% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +157100% |
| Contains more Vitamin B2Vitamin B2 | +781.5% |
| Contains more Vitamin B3Vitamin B3 | +28109.5% |
| Contains more Vitamin B5Vitamin B5 | +18.9% |
| Contains more Vitamin B6Vitamin B6 | +119620% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.004mg | 524% |
| Vitamin B6 | 5.986mg | 0.005mg | 460% |
| Iron | 34.06mg | 0.08mg | 425% |
| Vitamin B2 | 3.87mg | 0.439mg | 264% |
| Vitamin B3 | 29.62mg | 0.105mg | 184% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 0.03mg | 69% |
| Vitamin C | 38.5mg | 0mg | 43% |
| Manganese | 0.79mg | 0.011mg | 34% |
| Carbs | 86.85g | 0.73g | 29% |
| Sodium | 795mg | 166mg | 27% |
| Selenium | 6.3µg | 20µg | 25% |
| Calories | 378kcal | 52kcal | 16% |
| Copper | 0.137mg | 0.023mg | 13% |
| Protein | 6.06g | 10.9g | 10% |
| Phosphorus | 77mg | 15mg | 9% |
| Fiber | 1.4g | 0g | 6% |
| Vitamin B12 | 0.09µg | 4% | |
| Polyunsaturated fat | 0.354g | 0g | 2% |
| Magnesium | 19mg | 11mg | 2% |
| Potassium | 105mg | 163mg | 2% |
| Vitamin B5 | 0.226mg | 0.19mg | 1% |
| Fats | 1.08g | 0.17g | 1% |
| Vitamin E | 0.08mg | 0mg | 1% |
| Folate | 4µg | 1% | |
| Saturated fat | 0.26g | 0g | 1% |
| Monounsaturated fat | 0.204g | 0g | 1% |
| Net carbs | 85.45g | 0.73g | N/A |
| Calcium | 10mg | 7mg | 0% |
| Sugar | 10.35g | 0.71g | N/A |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.066mg | 0.125mg | 0% |
| Threonine | 0.241mg | 0.449mg | 0% |
| Isoleucine | 0.26mg | 0.661mg | 0% |
| Leucine | 0.767mg | 1.016mg | 0% |
| Lysine | 0.113mg | 0.806mg | 0% |
| Methionine | 0.13mg | 0.399mg | 0% |
| Phenylalanine | 0.365mg | 0.686mg | 0% |
| Valine | 0.344mg | 0.809mg | 0% |
| Histidine | 0.162mg | 0.29mg | 0% |
| Fructose | 0.26g | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +535.3% |
| Contains more CarbsCarbs | +11797.3% |
| Contains more OtherOther | +254% |
| Contains more ProteinProtein | +79.9% |
| Contains more WaterWater | +2216.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +13814.3% |
| Contains more FructoseFructose | +271.4% |
| Contains more MaltoseMaltose | +28.6% |
| Contains more GlucoseGlucose | +25.9% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
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