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Egg vs. Marshmallow — In-Depth Nutrition Comparison

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A recap on differences between eggs and marshmallow

  • Eggs are higher than marshmallow in copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, phosphorus, and vitamin D.
  • Eggs cover your daily copper needs 211% more than marshmallow.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Candies, marshmallows.

Infographic

Egg vs Marshmallow 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
9
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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +2420%
Contains more IronIron +417.4%
Contains more CopperCopper +1961.9%
Contains more ZincZinc +2525%
Contains more PhosphorusPhosphorus +2050%
Contains more ManganeseManganese +225%
Contains more SeleniumSelenium +1711.8%
Contains less SodiumSodium -35.5%

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
11
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +6500%
Contains more Vitamin B2Vitamin B2 +51200%
Contains more Vitamin B5Vitamin B5 +27860%
Contains more Vitamin B6Vitamin B6 +3933.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4300%
Contains more CholineCholine +293700%
Contains more Vitamin B3Vitamin B3 +21.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Marshmallow DV% diff.
Copper 2mg 0.097mg 211%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 1.7µg 53%
Choline 293.8mg 0.1mg 53%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.001mg 39%
Vitamin B5 1.398mg 0.005mg 28%
Carbs 1.12g 81.3g 27%
Phosphorus 172mg 8mg 23%
Protein 12.58g 1.8g 22%
Vitamin A 149µg 0µg 17%
Fats 10.61g 0.2g 16%
Saturated fat 3.267g 0.056g 15%
Iron 1.19mg 0.23mg 12%
Vitamin D 2.2µg 0µg 11%
Folate 44µg 1µg 11%
Vitamin D 87IU 0IU 11%
Monounsaturated fat 4.077g 0.08g 10%
Vitamin B6 0.121mg 0.003mg 9%
Zinc 1.05mg 0.04mg 9%
Polyunsaturated fat 1.414g 0.047g 9%
Calories 155kcal 318kcal 8%
Vitamin E 1.03mg 0mg 7%
Vitamin B1 0.066mg 0.001mg 5%
Calcium 50mg 3mg 5%
Potassium 126mg 5mg 4%
Sodium 124mg 80mg 2%
Magnesium 10mg 2mg 2%
Manganese 0.026mg 0.008mg 1%
Net carbs 1.12g 81.2g N/A
Sugar 1.12g 57.56g N/A
Fiber 0g 0.1g 0%
Vitamin B3 0.064mg 0.078mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.153mg 0mg 0%
Threonine 0.604mg 0.035mg 0%
Isoleucine 0.686mg 0.028mg 0%
Leucine 1.075mg 0.066mg 0%
Lysine 0.904mg 0.077mg 0%
Methionine 0.392mg 0.015mg 0%
Phenylalanine 0.668mg 0.042mg 0%
Valine 0.767mg 0.05mg 0%
Histidine 0.298mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +598.9%
Contains more FatsFats +5205%
Contains more WaterWater +355%
Contains more OtherOther +256.7%
Contains more CarbsCarbs +7158.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +4996.3%
Contains more Poly. FatPolyunsaturated fat +2908.5%
Contains less Sat. FatSaturated fat -98.3%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.