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Egg white vs. Apple pie — In-Depth Nutrition Comparison

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What are the differences between egg whites and apple pie?

  • Egg whites are higher in vitamin B2, yet apple pie is higher in iron, vitamin B1, manganese, fiber, vitamin B3, and monounsaturated fat.
  • Egg whites' daily need coverage for vitamin B2 is 22% more.
  • Egg whites have 3 times more potassium than apple pie. While egg whites have 163mg of potassium, apple pie has only 65mg.
  • The amount of sodium in egg whites is lower.
  • The glycemic index of egg whites is lower.

We used Egg, white, raw, fresh and Pie, apple, commercially prepared, unenriched flour types in this article.

Infographic

Egg white vs Apple pie infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +150.8%
Contains less SodiumSodium -37.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +57.1%
Contains more IronIron +1412.5%
Contains more CopperCopper +100%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +60%
Contains more ManganeseManganese +1554.5%

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.
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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B5Vitamin B5 +59.7%
Contains more Vitamin B12Vitamin B12 +800%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3250%
Contains more Vitamin B3Vitamin B3 +969.5%
Contains more Vitamin B6Vitamin B6 +660%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +473.7%
Contains more WaterWater +67.8%
Contains more FatsFats +6370.6%
Contains more CarbsCarbs +4557.5%
Contains more OtherOther +42.9%

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 Apple pie
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg white Apple pie DV% diff.
Selenium 20µg 36%
Vitamin B2 0.439mg 0.158mg 22%
Protein 10.9g 1.9g 18%
Fats 0.17g 11g 17%
Saturated fat 0g 3.797g 17%
Polyunsaturated fat 0g 2.198g 15%
Iron 0.08mg 1.21mg 14%
Monounsaturated fat 0g 4.388g 11%
Carbs 0.73g 34g 11%
Vitamin B1 0.004mg 0.134mg 11%
Calories 52kcal 237kcal 9%
Manganese 0.011mg 0.182mg 7%
Fiber 0g 1.6g 6%
Vitamin B3 0.105mg 1.123mg 6%
Vitamin C 0mg 3.2mg 4%
Sodium 166mg 266mg 4%
Copper 0.023mg 0.046mg 3%
Vitamin B12 0.09µg 0.01µg 3%
Vitamin B6 0.005mg 0.038mg 3%
Potassium 163mg 65mg 3%
Vitamin A 0µg 29µg 3%
Vitamin B5 0.19mg 0.119mg 1%
Phosphorus 15mg 24mg 1%
Zinc 0.03mg 0.16mg 1%
Magnesium 11mg 7mg 1%
Net carbs 0.73g 32.4g N/A
Calcium 7mg 11mg 0%
Sugar 0.71g N/A
Folate 4µg 4µg 0%
Choline 1.1mg 0%
Tryptophan 0.125mg 0.026mg 0%
Threonine 0.449mg 0.054mg 0%
Isoleucine 0.661mg 0.073mg 0%
Leucine 1.016mg 0.129mg 0%
Lysine 0.806mg 0.07mg 0%
Methionine 0.399mg 0.032mg 0%
Phenylalanine 0.686mg 0.088mg 0%
Valine 0.809mg 0.084mg 0%
Histidine 0.29mg 0.038mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Apple pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Egg white
10%
Apple pie
Minerals Daily Need Coverage Score
17%
Egg white
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 100mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 3.797g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $1)
Which food is richer in minerals?
Apple pie
Apple pie is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.