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.
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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% |
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 | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
371%
10%
Minerals Daily Need Coverage Score
183%
17%
Comparison summary
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 9.64g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 629mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal is cheaper (difference - $1)
Which food is richer in minerals?
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal is relatively richer in vitamins