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Egg white vs. Brown sugar — In-Depth Nutrition Comparison

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How are egg whites and brown sugar different?

  • Egg whites are richer in selenium and vitamin B2, while brown sugar is higher in iron and calcium.
  • Egg whites cover your daily need for selenium, 34% more than brown sugar.
  • Brown sugar is lower in sodium.
  • Brown sugar has a higher glycemic index (71) than egg whites (0).

Egg, white, raw, fresh and Sugars, brown types were used in this article.

Infographic

Egg white vs Brown sugar 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.
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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +22.6%
Contains more PhosphorusPhosphorus +275%
Contains more SeleniumSelenium +1566.7%
Contains more CalciumCalcium +1085.7%
Contains more IronIron +787.5%
Contains more CopperCopper +104.3%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +481.8%
~equal in Zinc ~0.03mg

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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +43.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin B6Vitamin B6 +720%
Contains more CholineCholine +109.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.11mg
~equal in Vitamin K ~0µg

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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +8983.3%
Contains more FatsFats +∞%
Contains more WaterWater +6435.1%
Contains more OtherOther +40%
Contains more CarbsCarbs +13337%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +134985.7%
Contains more GlucoseGlucose +297.1%
Contains more FructoseFructose +1485.7%
~equal in Starch ~0g

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 Brown sugar
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg white Brown sugar DV% diff.
Vitamin B2 0.439mg 0mg 34%
Selenium 20µg 1.2µg 34%
Carbs 0.73g 98.09g 32%
Protein 10.9g 0.12g 22%
Calories 52kcal 380kcal 16%
Calcium 7mg 83mg 8%
Iron 0.08mg 0.71mg 8%
Sodium 166mg 28mg 6%
Vitamin B12 0.09µg 0µg 4%
Copper 0.023mg 0.047mg 3%
Vitamin B6 0.005mg 0.041mg 3%
Phosphorus 15mg 4mg 2%
Manganese 0.011mg 0.064mg 2%
Fructose 0.07g 1.11g 1%
Folate 4µg 1µg 1%
Vitamin B5 0.19mg 0.132mg 1%
Potassium 163mg 133mg 1%
Fats 0.17g 0g 0%
Net carbs 0.73g 98.09g N/A
Magnesium 11mg 9mg 0%
Sugar 0.71g 97.02g N/A
Zinc 0.03mg 0.03mg 0%
Vitamin B1 0.004mg 0mg 0%
Vitamin B3 0.105mg 0.11mg 0%
Choline 1.1mg 2.3mg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
17%
Egg white
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 96.31g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 71)
Which food contains less Sodium?
Brown sugar
Brown sugar contains less Sodium (difference - 138mg)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0 g)
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.
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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.