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Chestnut vs. Egg white — In-Depth Nutrition Comparison

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A recap on differences between chestnut and egg whites

  • Chestnut has more copper, manganese, vitamin C, iron, vitamin B6, potassium, phosphorus, vitamin B1, and magnesium; however, egg whites are higher in vitamin B2.
  • Chestnut covers your daily copper needs 50% more than egg whites.
  • The glycemic index of chestnut is higher.

Food varieties used in this article are Nuts, chestnuts, european, boiled and steamed and Egg, white, raw, fresh.

Infographic

Chestnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 +390.9%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +338.7%
Contains more IronIron +2062.5%
Contains more CopperCopper +1952.2%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +560%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +7663.6%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B3Vitamin B3 +596.2%
Contains more Vitamin B5Vitamin B5 +66.3%
Contains more Vitamin B6Vitamin B6 +4560%
Contains more FolateFolate +850%
Contains more Vitamin B2Vitamin B2 +322.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 FatsFats +711.8%
Contains more CarbsCarbs +3702.7%
Contains more OtherOther +12.7%
Contains more ProteinProtein +445%
Contains more WaterWater +28.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Egg white DV% diff.
Copper 0.472mg 0.023mg 50%
Manganese 0.854mg 0.011mg 37%
Selenium 20µg 36%
Vitamin C 26.7mg 0mg 30%
Vitamin B2 0.104mg 0.439mg 26%
Iron 1.73mg 0.08mg 21%
Protein 2g 10.9g 18%
Vitamin B6 0.233mg 0.005mg 18%
Potassium 715mg 163mg 16%
Vitamin B1 0.148mg 0.004mg 12%
Phosphorus 99mg 15mg 12%
Magnesium 54mg 11mg 10%
Carbs 27.76g 0.73g 9%
Folate 38µg 4µg 9%
Sodium 27mg 166mg 6%
Vitamin B12 0µg 0.09µg 4%
Vitamin B3 0.731mg 0.105mg 4%
Polyunsaturated fat 0.545g 0g 4%
Calories 131kcal 52kcal 4%
Calcium 46mg 7mg 4%
Vitamin B5 0.316mg 0.19mg 3%
Zinc 0.25mg 0.03mg 2%
Fats 1.38g 0.17g 2%
Saturated fat 0.26g 0g 1%
Monounsaturated fat 0.476g 0g 1%
Net carbs 27.76g 0.73g N/A
Sugar 0.71g N/A
Vitamin A 1µg 0µg 0%
Choline 1.1mg 0%
Tryptophan 0.022mg 0.125mg 0%
Threonine 0.071mg 0.449mg 0%
Isoleucine 0.079mg 0.661mg 0%
Leucine 0.118mg 1.016mg 0%
Lysine 0.118mg 0.806mg 0%
Methionine 0.047mg 0.399mg 0%
Phenylalanine 0.084mg 0.686mg 0%
Valine 0.112mg 0.809mg 0%
Histidine 0.055mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut 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
20%
Chestnut
10%
Egg white
Minerals Daily Need Coverage Score
50%
Chestnut
17%
Egg white

Comparison summary

Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 54)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $2)
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 139mg)
Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.