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Chicken soup vs. Egg white — In-Depth Nutrition Comparison

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What are the main differences between chicken soup and egg whites?

  • Chicken soup is richer in vitamin B3, yet egg whites are richer in selenium and vitamin B2.
  • Egg whites' daily need coverage for selenium is 32% higher.
  • Chicken soup has 15 times more vitamin B3 than egg whites. Chicken soup has 1.584mg of vitamin B3, while egg whites have 0.105mg.
  • Egg whites have a lower glycemic index than chicken soup.

We used Soup, stock, chicken, home-prepared and Egg, white, raw, fresh types in this comparison.

Infographic

Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
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 IronIron +162.5%
Contains more CopperCopper +134.8%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -13.9%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +55.2%
Contains more SeleniumSelenium +809.1%

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +775%
Contains more Vitamin B3Vitamin B3 +1408.6%
Contains more Vitamin B6Vitamin B6 +1120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +736.4%
Contains more Vitamin B2Vitamin B2 +416.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 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 +605.9%
Contains more CarbsCarbs +383.6%
Contains more ProteinProtein +332.5%
~equal in Water ~87.57g
~equal in Other ~0.63g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken soup Egg white DV% diff.
Selenium 2.2µg 20µg 32%
Vitamin B2 0.085mg 0.439mg 27%
Protein 2.52g 10.9g 17%
Vitamin B3 1.584mg 0.105mg 9%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.19mg 4%
Vitamin B6 0.061mg 0.005mg 4%
Copper 0.054mg 0.023mg 3%
Vitamin B1 0.035mg 0.004mg 3%
Magnesium 4mg 11mg 2%
Iron 0.21mg 0.08mg 2%
Phosphorus 27mg 15mg 2%
Fats 1.2g 0.17g 2%
Potassium 105mg 163mg 2%
Choline 9.2mg 1.1mg 1%
Saturated fat 0.321g 0g 1%
Monounsaturated fat 0.582g 0g 1%
Polyunsaturated fat 0.213g 0g 1%
Calories 36kcal 52kcal 1%
Carbs 3.53g 0.73g 1%
Sodium 143mg 166mg 1%
Zinc 0.14mg 0.03mg 1%
Cholesterol 3mg 0mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 3.53g 0.73g N/A
Calcium 3mg 7mg 0%
Sugar 1.58g 0.71g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.03mg 0mg 0%
Manganese 0.011mg 0%
Vitamin K 0.2µg 0µg 0%
Folate 5µg 4µg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken soup 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
6%
Chicken soup
10%
Egg white
Minerals Daily Need Coverage Score
8%
Chicken soup
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.321g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 52)
Which food contains less Sodium?
Chicken soup
Chicken soup contains less Sodium (difference - 23mg)
Which food is cheaper?
Chicken soup
Chicken soup is cheaper (difference - $1)
Which food is richer in vitamins?
Chicken soup
Chicken soup is relatively richer in vitamins
Which food is richer in minerals?
?
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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.