Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chocolate chip cookie vs. Egg white — In-Depth Nutrition Comparison

Compare

Important differences between chocolate chip cookie and egg whites

  • Chocolate chip cookie has more copper, iron, manganese, vitamin B1, phosphorus, and vitamin A; however, egg whites have more vitamin B2 and selenium.
  • Chocolate chip cookie's daily need coverage for saturated fat is 70% more.
  • Egg whites are lower in saturated fat.
  • Chocolate chip cookie has a higher glycemic index than egg whites.

The food varieties used in the comparison are Cookies, chocolate chip, prepared from recipe, made with butter and Egg, white, raw, fresh.

Infographic

Chocolate chip cookie 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% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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 +400%
Contains more CalciumCalcium +442.9%
Contains more PotassiumPotassium +35.6%
Contains more IronIron +3000%
Contains more CopperCopper +1578.3%
Contains more ZincZinc +3033.3%
Contains more PhosphorusPhosphorus +566.7%
Contains more ManganeseManganese +5927.3%
Contains less SodiumSodium -51.3%
Contains more SeleniumSelenium +78.6%

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 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 +4500%
Contains more Vitamin B3Vitamin B3 +1200%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +1580%
Contains more FolateFolate +725%
Contains more Vitamin B2Vitamin B2 +148%
Contains more Vitamin B12Vitamin B12 +12.5%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 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 +16605.9%
Contains more CarbsCarbs +7872.6%
Contains more OtherOther +217.5%
Contains more ProteinProtein +91.2%
Contains more WaterWater +1436.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Egg white DV% diff.
Saturated fat 14.071g 0g 64%
Fats 28.4g 0.17g 43%
Copper 0.386mg 0.023mg 40%
Iron 2.48mg 0.08mg 30%
Polyunsaturated fat 4.541g 0g 30%
Manganese 0.663mg 0.011mg 28%
Cholesterol 70mg 0mg 23%
Calories 488kcal 52kcal 22%
Monounsaturated fat 8.241g 0g 21%
Vitamin B2 0.177mg 0.439mg 20%
Carbs 58.2g 0.73g 19%
Selenium 11.2µg 20µg 16%
Vitamin A 139µg 0µg 15%
Vitamin B1 0.184mg 0.004mg 15%
Phosphorus 100mg 15mg 12%
Magnesium 55mg 11mg 10%
Protein 5.7g 10.9g 10%
Zinc 0.94mg 0.03mg 8%
Sodium 341mg 166mg 8%
Vitamin B3 1.365mg 0.105mg 8%
Folate 33µg 4µg 7%
Vitamin B6 0.084mg 0.005mg 6%
Calcium 38mg 7mg 3%
Potassium 221mg 163mg 2%
Vitamin B5 0.259mg 0.19mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 58.2g 0.73g N/A
Sugar 0.71g N/A
Vitamin B12 0.08µg 0.09µg 0%
Choline 1.1mg 0%
Tryptophan 0.072mg 0.125mg 0%
Threonine 0.191mg 0.449mg 0%
Isoleucine 0.224mg 0.661mg 0%
Leucine 0.391mg 1.016mg 0%
Lysine 0.214mg 0.806mg 0%
Methionine 0.106mg 0.399mg 0%
Phenylalanine 0.27mg 0.686mg 0%
Valine 0.279mg 0.809mg 0%
Histidine 0.123mg 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - DHA 0.003g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate chip cookie Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
18%
Chocolate chip cookie
10%
Egg white
Minerals Daily Need Coverage Score
55%
Chocolate chip cookie
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 175mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 14.071g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $1)
Which food is richer in minerals?
Chocolate chip cookie
Chocolate chip cookie is relatively richer in minerals
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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.