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Corned beef vs. Egg white — In-Depth Nutrition Comparison

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Differences between corned beef and egg whites

  • Corned beef has more vitamin B12, zinc, selenium, iron, vitamin B3, and vitamin B6, while egg whites have more vitamin B2.
  • Corned beef's daily need coverage for vitamin B12 is 64% higher.

The food types used in this comparison are Beef, cured, corned beef, brisket, cooked and Egg, white, raw, fresh.

Infographic

Corned beef vs Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
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 CalciumCalcium +14.3%
Contains more IronIron +2225%
Contains more CopperCopper +569.6%
Contains more ZincZinc +15166.7%
Contains more PhosphorusPhosphorus +733.3%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +64%
Contains more PotassiumPotassium +12.4%
Contains less SodiumSodium -82.9%
~equal in Magnesium ~11mg

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% 0% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B3Vitamin B3 +2785.7%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more Vitamin B6Vitamin B6 +4500%
Contains more Vitamin B12Vitamin B12 +1711.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +6190.9%
Contains more Vitamin B2Vitamin B2 +158.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 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 ProteinProtein +66.7%
Contains more FatsFats +11064.7%
Contains more OtherOther +311.1%
Contains more CarbsCarbs +55.3%
Contains more WaterWater +46.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corned beef Egg white DV% diff.
Vitamin B12 1.63µg 0.09µg 64%
Zinc 4.58mg 0.03mg 41%
Sodium 973mg 166mg 35%
Cholesterol 98mg 0mg 33%
Fats 18.98g 0.17g 29%
Saturated fat 6.34g 0g 29%
Selenium 32.8µg 20µg 23%
Monounsaturated fat 9.22g 0g 23%
Iron 1.86mg 0.08mg 22%
Vitamin B2 0.17mg 0.439mg 21%
Vitamin B3 3.03mg 0.105mg 18%
Vitamin B6 0.23mg 0.005mg 17%
Phosphorus 125mg 15mg 16%
Protein 18.17g 10.9g 15%
Copper 0.154mg 0.023mg 15%
Choline 69.2mg 1.1mg 12%
Calories 251kcal 52kcal 10%
Vitamin B5 0.42mg 0.19mg 5%
Polyunsaturated fat 0.67g 0g 4%
Vitamin B1 0.026mg 0.004mg 2%
Vitamin D 0.1µg 0µg 1%
Folate 6µg 4µg 1%
Vitamin E 0.16mg 0mg 1%
Potassium 145mg 163mg 1%
Vitamin D 4IU 0IU 1%
Vitamin K 1.5µg 0µg 1%
Net carbs 0.47g 0.73g N/A
Carbs 0.47g 0.73g 0%
Magnesium 12mg 11mg 0%
Calcium 8mg 7mg 0%
Sugar 0g 0.71g N/A
Manganese 0.022mg 0.011mg 0%
Tryptophan 0.119mg 0.125mg 0%
Threonine 0.726mg 0.449mg 0%
Isoleucine 0.827mg 0.661mg 0%
Leucine 1.445mg 1.016mg 0%
Lysine 1.536mg 0.806mg 0%
Methionine 0.473mg 0.399mg 0%
Phenylalanine 0.718mg 0.686mg 0%
Valine 0.901mg 0.809mg 0%
Histidine 0.58mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corned beef Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
33%
Corned beef
10%
Egg white
Minerals Daily Need Coverage Score
63%
Corned beef
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 98mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 807mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 6.34g)
Which food is lower in Sugar?
Corned beef
Corned beef is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Corned beef
Corned beef is cheaper (difference - $1)
Which food is richer in minerals?
Corned beef
Corned beef is relatively richer in minerals
Which food is richer in vitamins?
Corned beef
Corned beef is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.