Egg white vs. Almonds — In-Depth Nutrition Comparison
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A recap on differences between egg whites and almonds
- Egg whites have more selenium; however, almonds are higher in vitamin E, copper, manganese, phosphorus, magnesium, vitamin B2, fiber, iron, and zinc.
- Almonds cover your daily vitamin E needs 171% more than egg whites.
- Almonds contain 5 times less selenium than egg whites. Egg whites contain 20µg of selenium, while almonds contain 4.1µg.
Food varieties used in this article are Egg, white, raw, fresh and Nuts, almonds.
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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 SeleniumSelenium | +387.8% |
| Contains more MagnesiumMagnesium | +2354.5% |
| Contains more CalciumCalcium | +3742.9% |
| Contains more PotassiumPotassium | +349.7% |
| Contains more IronIron | +4537.5% |
| Contains more CopperCopper | +4382.6% |
| Contains more ZincZinc | +10300% |
| Contains more PhosphorusPhosphorus | +3106.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +19709.1% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5025% |
| Contains more Vitamin B2Vitamin B2 | +159.2% |
| Contains more Vitamin B3Vitamin B3 | +3345.7% |
| Contains more Vitamin B5Vitamin B5 | +147.9% |
| Contains more Vitamin B6Vitamin B6 | +2640% |
| Contains more FolateFolate | +1000% |
| Contains more CholineCholine | +4636.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1885.7% |
| Contains more ProteinProtein | +94% |
| Contains more FatsFats | +29270.6% |
| Contains more CarbsCarbs | +2852.1% |
| Contains more OtherOther | +369.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +100% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +75% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +5542.9% |
| Contains more FructoseFructose | +57.1% |
~equal in
Galactose
~0.07g
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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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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 Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 0mg | 25.63mg | 171% |
| Copper | 0.023mg | 1.031mg | 112% |
| Manganese | 0.011mg | 2.179mg | 94% |
| Polyunsaturated fat | 0g | 12.329g | 82% |
| Monounsaturated fat | 0g | 31.551g | 79% |
| Fats | 0.17g | 49.93g | 77% |
| Phosphorus | 15mg | 481mg | 67% |
| Magnesium | 11mg | 270mg | 62% |
| Vitamin B2 | 0.439mg | 1.138mg | 54% |
| Fiber | 0g | 12.5g | 50% |
| Iron | 0.08mg | 3.71mg | 45% |
| Selenium | 20µg | 4.1µg | 29% |
| Zinc | 0.03mg | 3.12mg | 28% |
| Calories | 52kcal | 579kcal | 26% |
| Calcium | 7mg | 269mg | 26% |
| Vitamin B3 | 0.105mg | 3.618mg | 22% |
| Protein | 10.9g | 21.15g | 21% |
| Saturated fat | 0g | 3.802g | 17% |
| Potassium | 163mg | 733mg | 17% |
| Vitamin B1 | 0.004mg | 0.205mg | 17% |
| Folate | 4µg | 44µg | 10% |
| Vitamin B6 | 0.005mg | 0.137mg | 10% |
| Choline | 1.1mg | 52.1mg | 9% |
| Sodium | 166mg | 1mg | 7% |
| Carbs | 0.73g | 21.55g | 7% |
| Vitamin B5 | 0.19mg | 0.471mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Net carbs | 0.73g | 9.05g | N/A |
| Sugar | 0.71g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.125mg | 0.211mg | 0% |
| Threonine | 0.449mg | 0.601mg | 0% |
| Isoleucine | 0.661mg | 0.751mg | 0% |
| Leucine | 1.016mg | 1.473mg | 0% |
| Lysine | 0.806mg | 0.568mg | 0% |
| Methionine | 0.399mg | 0.157mg | 0% |
| Phenylalanine | 0.686mg | 1.132mg | 0% |
| Valine | 0.809mg | 0.855mg | 0% |
| Histidine | 0.29mg | 0.539mg | 0% |
| Fructose | 0.07g | 0.11g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | 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
10%
78%
Minerals Daily Need Coverage Score
17%
142%
Comparison summary
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 3.64g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 3.802g)
Which food is cheaper?
Egg white is cheaper (difference - $1.4)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 165mg)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)