Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Egg
  5. Compare
  6. Egg vs. Egg white

Egg vs. Egg white — In-Depth Nutrition Comparison

Compare

Summary of differences between eggs and egg whites

  • Egg whites have less copper, choline, vitamin B12, vitamin B5, phosphorus, selenium, iron, and vitamin D* 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.

Infographic

Egg 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.
Egg
Egg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +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%
~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.
Egg
Egg
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin B3Vitamin B3 +64.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Egg white 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* 87 IU 0 IU 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%
Potassium 126mg 163mg 1%
Manganese 0.026mg 0.011mg 1%
Protein per 100 calories 8.1g 21g N/A
Calories per 10 g protein 123kcal 48kcal N/A
Weight per 100 calories 65g 192g N/A
Unsaturated / Saturated Fat ratio 1.7 N/A
Net carbs 1.12g 0.73g N/A
Carbs 1.12g 0.73g 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +15.4%
Contains more FatsFats +6141.2%
Contains more CarbsCarbs +53.4%
Contains more OtherOther +69.8%
Contains more WaterWater +17.4%

People also compare

Egg
Egg vs Milk
Milk
Egg
Egg vs Flour
Flour
Egg
Egg vs Butter
Butter
Egg white
Egg white vs Yolk
Yolk
Yolk
Yolk vs Omelette
Omelette
Egg white
Egg white vs Omelette
Omelette

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.