Egg vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between eggs and egg whites
- Egg whites have less copper, choline, vitamin B12, vitamin B5, phosphorus, selenium, vitamin D, and iron than eggs.
- Eggs cover your daily need for copper, 220% more than egg whites.
These are the specific foods used in this comparison Egg, whole, cooked, hard-boiled and Egg, white, raw, fresh.
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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 CalciumCalcium | +614.3% |
| Contains more IronIron | +1387.5% |
| Contains more CopperCopper | +8595.7% |
| Contains more ZincZinc | +3400% |
| Contains more PhosphorusPhosphorus | +1046.7% |
| Contains less SodiumSodium | -25.3% |
| Contains more ManganeseManganese | +136.4% |
| Contains more SeleniumSelenium | +54% |
| Contains more PotassiumPotassium | +29.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1550% |
| Contains more Vitamin B2Vitamin B2 | +16.9% |
| Contains more Vitamin B5Vitamin B5 | +635.8% |
| Contains more Vitamin B6Vitamin B6 | +2320% |
| Contains more Vitamin B12Vitamin B12 | +1133.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1000% |
| Contains more CholineCholine | +26609.1% |
| Contains more Vitamin B3Vitamin B3 | +64.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.4% |
| Contains more FatsFats | +6141.2% |
| Contains more CarbsCarbs | +53.4% |
| Contains more OtherOther | +69.8% |
| Contains more WaterWater | +17.4% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 2mg | 0.023mg | 220% |
| Cholesterol | 373mg | 0mg | 124% |
| Choline | 293.8mg | 1.1mg | 53% |
| Vitamin B12 | 1.11µg | 0.09µg | 43% |
| Vitamin B5 | 1.398mg | 0.19mg | 24% |
| Phosphorus | 172mg | 15mg | 22% |
| Selenium | 30.8µg | 20µg | 20% |
| Vitamin A | 149µg | 0µg | 17% |
| Fats | 10.61g | 0.17g | 16% |
| Saturated fat | 3.267g | 0g | 15% |
| Iron | 1.19mg | 0.08mg | 14% |
| Vitamin D | 87IU | 0IU | 11% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Folate | 44µg | 4µg | 10% |
| Monounsaturated fat | 4.077g | 0g | 10% |
| Zinc | 1.05mg | 0.03mg | 9% |
| Vitamin B6 | 0.121mg | 0.005mg | 9% |
| Polyunsaturated fat | 1.414g | 0g | 9% |
| Vitamin E | 1.03mg | 0mg | 7% |
| Vitamin B2 | 0.513mg | 0.439mg | 6% |
| Calories | 155kcal | 52kcal | 5% |
| Vitamin B1 | 0.066mg | 0.004mg | 5% |
| Calcium | 50mg | 7mg | 4% |
| Protein | 12.58g | 10.9g | 3% |
| Sodium | 124mg | 166mg | 2% |
| Manganese | 0.026mg | 0.011mg | 1% |
| Potassium | 126mg | 163mg | 1% |
| Carbs | 1.12g | 0.73g | 0% |
| Net carbs | 1.12g | 0.73g | N/A |
| Magnesium | 10mg | 11mg | 0% |
| Sugar | 1.12g | 0.71g | N/A |
| Vitamin B3 | 0.064mg | 0.105mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Tryptophan | 0.153mg | 0.125mg | 0% |
| Threonine | 0.604mg | 0.449mg | 0% |
| Isoleucine | 0.686mg | 0.661mg | 0% |
| Leucine | 1.075mg | 1.016mg | 0% |
| Lysine | 0.904mg | 0.806mg | 0% |
| Methionine | 0.392mg | 0.399mg | 0% |
| Phenylalanine | 0.668mg | 0.686mg | 0% |
| Valine | 0.767mg | 0.809mg | 0% |
| Histidine | 0.298mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0g | N/A |
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 | 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
53%
10%
Minerals Daily Need Coverage Score
103%
17%
Comparison summary
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 3.267g)
Which food contains less Sodium?
Egg contains less Sodium (difference - 42mg)
Which food is richer in minerals?
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($1)