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Egg white vs. Candy bar — In-Depth Nutrition Comparison

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Differences between egg whites and candy bar

  • Egg whites have more selenium, while candy bar has more vitamin B6, copper, manganese, vitamin B3, phosphorus, zinc, vitamin E, and magnesium.
  • Candy bar's daily need coverage for vitamin B6 is 11769% higher.
  • Candy bar contains 4 times less selenium than egg whites. Egg whites contain 20µg of selenium, while candy bar contains 4.7µg.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of candy bar is 51.

The food types used in this comparison are Egg, white, raw, fresh and Candies, peanut bar.

Infographic

Egg white vs Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more SeleniumSelenium +325.5%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +1014.3%
Contains more PotassiumPotassium +149.7%
Contains more IronIron +1112.5%
Contains more CopperCopper +3265.2%
Contains more ZincZinc +13033.3%
Contains more PhosphorusPhosphorus +1953.3%
Contains more ManganeseManganese +11200%
~equal in Sodium ~156mg

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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin B2Vitamin B2 +213.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2400%
Contains more Vitamin B3Vitamin B3 +7444.8%
Contains more Vitamin B5Vitamin B5 +336.8%
Contains more Vitamin B6Vitamin B6 +3059900%
Contains more FolateFolate +1775%
Contains more CholineCholine +2572.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more WaterWater +5373.1%
Contains more ProteinProtein +42.2%
Contains more FatsFats +19723.5%
Contains more CarbsCarbs +6393.2%
Contains more OtherOther +185.7%

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 Candy bar
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Candy bar DV% diff.
Vitamin B6 0.005mg 153mg 11769%
Copper 0.023mg 0.774mg 83%
Polyunsaturated fat 0g 10.65g 71%
Manganese 0.011mg 1.243mg 54%
Fats 0.17g 33.7g 52%
Vitamin B3 0.105mg 7.922mg 49%
Phosphorus 15mg 308mg 42%
Monounsaturated fat 0g 16.721g 42%
Zinc 0.03mg 3.94mg 36%
Selenium 20µg 4.7µg 28%
Vitamin E 0mg 4.1mg 27%
Calories 52kcal 522kcal 24%
Magnesium 11mg 110mg 24%
Vitamin B2 0.439mg 0.14mg 23%
Saturated fat 0g 4.678g 21%
Folate 4µg 75µg 18%
Fiber 0g 4.1g 16%
Carbs 0.73g 47.4g 16%
Vitamin B5 0.19mg 0.83mg 13%
Iron 0.08mg 0.97mg 11%
Protein 10.9g 15.5g 9%
Vitamin B1 0.004mg 0.1mg 8%
Potassium 163mg 407mg 7%
Calcium 7mg 78mg 7%
Choline 1.1mg 29.4mg 5%
Vitamin B12 0.09µg 0µg 4%
Net carbs 0.73g 43.3g N/A
Sugar 0.71g 42.22g N/A
Sodium 166mg 156mg 0%
Tryptophan 0.125mg 0.149mg 0%
Threonine 0.449mg 0.52mg 0%
Isoleucine 0.661mg 0.534mg 0%
Leucine 1.016mg 0.986mg 0%
Lysine 0.806mg 0.545mg 0%
Methionine 0.399mg 0.185mg 0%
Phenylalanine 0.686mg 0.787mg 0%
Valine 0.809mg 0.638mg 0%
Histidine 0.29mg 0.385mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Candy bar
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
2748%
Candy bar
Minerals Daily Need Coverage Score
17%
Egg white
88%
Candy bar

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 41.51g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 4.678g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 51)
Which food contains less Sodium?
Candy bar
Candy bar contains less Sodium (difference - 10mg)
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $1)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is richer in vitamins?
Candy bar
Candy bar is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.