Egg white vs. Club sandwich — In-Depth Nutrition Comparison
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A recap on differences between egg whites and club sandwich
- Egg whites have more vitamin B2; however, club sandwich is higher in vitamin B3, phosphorus, vitamin B6, iron, vitamin B12, and vitamin B1.
- Club sandwich covers your daily vitamin B3 needs 34% more than egg whites.
- Club sandwich contains 2 times less vitamin B2 than egg whites. Egg whites contain 0.439mg of vitamin B2, while club sandwich contains 0.186mg.
- Egg whites have less sodium.
Food varieties used in this article are Egg, white, raw, fresh and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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 less SodiumSodium | -73.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more CalciumCalcium | +1257.1% |
| Contains more PotassiumPotassium | +38.7% |
| Contains more IronIron | +1612.5% |
| Contains more CopperCopper | +287% |
| Contains more ZincZinc | +4366.7% |
| Contains more PhosphorusPhosphorus | +1333.3% |
| Contains more SeleniumSelenium | +24% |
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 B2Vitamin B2 | +136% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4200% |
| Contains more Vitamin B3Vitamin B3 | +5209.5% |
| Contains more Vitamin B5Vitamin B5 | +334.7% |
| Contains more Vitamin B6Vitamin B6 | +5820% |
| Contains more Vitamin B12Vitamin B12 | +422.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +675% |
| Contains more CholineCholine | +4245.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more WaterWater | +66.7% |
| Contains more ProteinProtein | +57.7% |
| Contains more FatsFats | +4635.3% |
| Contains more CarbsCarbs | +2621.9% |
| Contains more OtherOther | +276.2% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B3 | 0.105mg | 5.575mg | 34% |
| Phosphorus | 15mg | 215mg | 29% |
| Vitamin B6 | 0.005mg | 0.296mg | 22% |
| Sodium | 166mg | 630mg | 20% |
| Vitamin B2 | 0.439mg | 0.186mg | 19% |
| Iron | 0.08mg | 1.37mg | 16% |
| Vitamin B12 | 0.09µg | 0.47µg | 16% |
| Cholesterol | 0mg | 46mg | 15% |
| Saturated fat | 0g | 3.109g | 14% |
| Vitamin B1 | 0.004mg | 0.172mg | 14% |
| Vitamin B5 | 0.19mg | 0.826mg | 13% |
| Polyunsaturated fat | 0g | 1.88g | 13% |
| Protein | 10.9g | 17.19g | 13% |
| Zinc | 0.03mg | 1.34mg | 12% |
| Fats | 0.17g | 8.05g | 12% |
| Selenium | 20µg | 24.8µg | 9% |
| Calcium | 7mg | 95mg | 9% |
| Choline | 1.1mg | 47.8mg | 8% |
| Calories | 52kcal | 220kcal | 8% |
| Monounsaturated fat | 0g | 2.949g | 7% |
| Copper | 0.023mg | 0.089mg | 7% |
| Folate | 4µg | 31µg | 7% |
| Vitamin K | 0µg | 8.7µg | 7% |
| Carbs | 0.73g | 19.87g | 6% |
| Magnesium | 11mg | 32mg | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin E | 0mg | 0.61mg | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Potassium | 163mg | 226mg | 2% |
| Vitamin D | 0IU | 5IU | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 0.73g | 18.67g | N/A |
| Sugar | 0.71g | 4.68g | N/A |
| Manganese | 0.011mg | 0% | |
| Trans fat | 0.071g | N/A | |
| 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% | |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | 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 |
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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%
37%
Minerals Daily Need Coverage Score
17%
50%
Comparison summary
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 464mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 3.109g)
Which food is lower in glycemic index?
Club sandwich is lower in glycemic index (difference - 0)
Which food is cheaper?
Club sandwich is cheaper (difference - $1)
Which food is richer in minerals?
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich is relatively richer in vitamins