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Egg vs. White Bread — In-Depth Nutrition Comparison

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How are Egg and White Bread different?

  • Egg has more Copper, Choline, Vitamin B12, Vitamin B2, and Vitamin B5, however, White Bread is richer in Vitamin B1, Iron, Vitamin B3, and Manganese.
  • Egg covers your daily need of Copper 211% more than White Bread.

Egg, whole, cooked, hard-boiled and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Egg vs White Bread 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
5
:
4
White Bread
White Bread
Contains more Phosphorus +75.5%
Contains less Sodium -74.7%
Contains more Zinc +41.9%
Contains more Copper +1880.2%
Contains more Selenium +40%
Contains more Calcium +188%
Contains more Iron +203.4%
Contains more Magnesium +130%
Contains more Manganese +1961.5%
Equal in Potassium - 126
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Phosphorus +75.5%
Contains less Sodium -74.7%
Contains more Zinc +41.9%
Contains more Copper +1880.2%
Contains more Selenium +40%
Contains more Calcium +188%
Contains more Iron +203.4%
Contains more Magnesium +130%
Contains more Manganese +1961.5%
Equal in Potassium - 126

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
8
:
3
White Bread
White Bread
Contains more Vitamin A +51900%
Contains more Vitamin E +368.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B5 +160.8%
Contains more Vitamin B6 +39.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Contains more Vitamin B1 +707.6%
Contains more Vitamin B3 +7368.8%
Contains more Folate +152.3%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +51900%
Contains more Vitamin E +368.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B5 +160.8%
Contains more Vitamin B6 +39.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Contains more Vitamin B1 +707.6%
Contains more Vitamin B3 +7368.8%
Contains more Folate +152.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
White Bread
White Bread
Contains more Protein +42.1%
Contains more Fats +218.6%
Contains more Water +104.9%
Contains more Carbs +4312.5%
Contains more Other +85%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +42.1%
Contains more Fats +218.6%
Contains more Water +104.9%
Contains more Carbs +4312.5%
Contains more Other +85%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
White Bread
White Bread
Contains more Monounsaturated Fat +580.6%
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +13.3%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +580.6%
Contains less Saturated Fat -78.6%
Contains more Polyunsaturated fat +13.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg White Bread Opinion
Net carbs 1.12g 46.72g White Bread
Protein 12.58g 8.85g Egg
Fats 10.61g 3.33g Egg
Carbs 1.12g 49.42g White Bread
Calories 155kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 1.12g 5.67g Egg
Fiber 0g 2.7g White Bread
Calcium 50mg 144mg White Bread
Iron 1.19mg 3.61mg White Bread
Magnesium 10mg 23mg White Bread
Phosphorus 172mg 98mg Egg
Potassium 126mg 126mg
Sodium 124mg 490mg Egg
Zinc 1.05mg 0.74mg Egg
Copper 2mg 0.101mg Egg
Manganese 0.026mg 0.536mg White Bread
Selenium 30.8µg 22µg Egg
Vitamin A 520IU 1IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 0.22mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.533mg White Bread
Vitamin B2 0.513mg 0.243mg Egg
Vitamin B3 0.064mg 4.78mg White Bread
Vitamin B5 1.398mg 0.536mg Egg
Vitamin B6 0.121mg 0.087mg Egg
Folate 44µg 111µg White Bread
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 0.2µg Egg
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 373mg 0mg White Bread
Trans Fat 0.027g Egg
Saturated Fat 3.267g 0.698g White Bread
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0.001g Egg
Monounsaturated Fat 4.077g 0.599g Egg
Polyunsaturated fat 1.414g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
45%
Egg
35%
White Bread
Minerals Daily Need Coverage Score
103%
Egg
56%
White Bread

Comparison summary

Which food is lower in Cholesterol?
White Bread
White Bread is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 2.569g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 4.55g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 366mg)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 73)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.