Crouton vs. Egg white — In-Depth Nutrition Comparison
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What are the main differences between crouton and egg whites?
- Egg whites have less vitamin B1, iron, vitamin B3, folate, selenium, manganese, fiber, copper, and phosphorus than crouton.
- Crouton's daily need coverage for vitamin B1 is 52% higher.
- Egg whites contain less sodium.
- Egg whites have a lower glycemic index than crouton.
We used Croutons, plain and Egg, white, raw, fresh types in this comparison.
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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 | +181.8% |
| Contains more CalciumCalcium | +985.7% |
| Contains more IronIron | +5000% |
| Contains more CopperCopper | +608.7% |
| Contains more ZincZinc | +2866.7% |
| Contains more PhosphorusPhosphorus | +666.7% |
| Contains more ManganeseManganese | +4445.5% |
| Contains more SeleniumSelenium | +87.5% |
| Contains more PotassiumPotassium | +31.5% |
| Contains less SodiumSodium | -76.2% |
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 B1Vitamin B1 | +15475% |
| Contains more Vitamin B3Vitamin B3 | +5080% |
| Contains more Vitamin B5Vitamin B5 | +125.8% |
| Contains more Vitamin B6Vitamin B6 | +420% |
| Contains more FolateFolate | +3200% |
| Contains more Vitamin B2Vitamin B2 | +61.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3782.4% |
| Contains more CarbsCarbs | +9968.5% |
| Contains more OtherOther | +296.8% |
| Contains more WaterWater | +1492.2% |
~equal in
Protein
~10.9g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.623mg | 0.004mg | 52% |
| Iron | 4.08mg | 0.08mg | 50% |
| Vitamin B3 | 5.439mg | 0.105mg | 33% |
| Folate | 132µg | 4µg | 32% |
| Selenium | 37.5µg | 20µg | 32% |
| Carbs | 73.5g | 0.73g | 24% |
| Sodium | 698mg | 166mg | 23% |
| Manganese | 0.5mg | 0.011mg | 21% |
| Fiber | 5.1g | 0g | 20% |
| Calories | 407kcal | 52kcal | 18% |
| Copper | 0.163mg | 0.023mg | 16% |
| Phosphorus | 115mg | 15mg | 14% |
| Vitamin B2 | 0.272mg | 0.439mg | 13% |
| Fats | 6.6g | 0.17g | 10% |
| Polyunsaturated fat | 1.273g | 0g | 8% |
| Monounsaturated fat | 3.059g | 0g | 8% |
| Zinc | 0.89mg | 0.03mg | 8% |
| Calcium | 76mg | 7mg | 7% |
| Saturated fat | 1.51g | 0g | 7% |
| Magnesium | 31mg | 11mg | 5% |
| Vitamin B5 | 0.429mg | 0.19mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Protein | 11.9g | 10.9g | 2% |
| Vitamin B6 | 0.026mg | 0.005mg | 2% |
| Potassium | 124mg | 163mg | 1% |
| Net carbs | 68.4g | 0.73g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.14mg | 0.125mg | 0% |
| Threonine | 0.337mg | 0.449mg | 0% |
| Isoleucine | 0.456mg | 0.661mg | 0% |
| Leucine | 0.832mg | 1.016mg | 0% |
| Lysine | 0.278mg | 0.806mg | 0% |
| Methionine | 0.211mg | 0.399mg | 0% |
| Phenylalanine | 0.586mg | 0.686mg | 0% |
| Valine | 0.514mg | 0.809mg | 0% |
| Histidine | 0.255mg | 0.29mg | 0% |
| Fructose | 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
35%
10%
Minerals Daily Need Coverage Score
70%
17%
Comparison summary
Which food contains less Sodium?
Egg white contains less Sodium (difference - 532mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 1.51g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 72)
Which food is cheaper?
Egg white is cheaper (difference - $0.5)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.71g)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.