Egg white vs. Cod — In-Depth Nutrition Comparison
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How are egg whites and cod different?
- Egg whites are higher in vitamin B2; however, cod is richer in vitamin B5, vitamin B12, phosphorus, selenium, vitamin B6, vitamin B3, choline, and potassium.
- Daily need coverage for vitamin B5 for cod is 3056% higher.
- Egg whites contain 7 times more vitamin B2 than cod. While egg whites contain 0.439mg of vitamin B2, cod contains only 0.065mg.
Egg, white, raw, fresh and Fish, cod, Atlantic, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +190.9% |
| Contains more CalciumCalcium | +128.6% |
| Contains more PotassiumPotassium | +153.4% |
| Contains more IronIron | +375% |
| Contains more CopperCopper | +21.7% |
| Contains more ZincZinc | +1400% |
| Contains more PhosphorusPhosphorus | +1253.3% |
| Contains less SodiumSodium | -67.5% |
| Contains more ManganeseManganese | +36.4% |
| Contains more SeleniumSelenium | +65.5% |
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.
| Contains more Vitamin B2Vitamin B2 | +575.4% |
| 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 | +1800% |
| Contains more Vitamin B3Vitamin B3 | +1864.8% |
| Contains more Vitamin B5Vitamin B5 | +80426.3% |
| Contains more Vitamin B6Vitamin B6 | +4800% |
| Contains more Vitamin B12Vitamin B12 | +911.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +75% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 0.19mg | 153mg | 3056% |
| Vitamin B12 | 0.09µg | 0.91µg | 34% |
| Vitamin B2 | 0.439mg | 0.065mg | 29% |
| Phosphorus | 15mg | 203mg | 27% |
| Selenium | 20µg | 33.1µg | 24% |
| Vitamin B6 | 0.005mg | 0.245mg | 18% |
| Protein | 10.9g | 17.81g | 14% |
| Cholesterol | 0mg | 43mg | 14% |
| Vitamin B3 | 0.105mg | 2.063mg | 12% |
| Choline | 1.1mg | 65.2mg | 12% |
| Potassium | 163mg | 413mg | 7% |
| Vitamin B1 | 0.004mg | 0.076mg | 6% |
| Vitamin D | 0 IU | 36 IU | 5% |
| Magnesium | 11mg | 32mg | 5% |
| Sodium | 166mg | 54mg | 5% |
| Vitamin D | 0µg | 0.9µg | 5% |
| Iron | 0.08mg | 0.38mg | 4% |
| Zinc | 0.03mg | 0.45mg | 4% |
| Vitamin E | 0mg | 0.64mg | 4% |
| Calories | 52kcal | 82kcal | 2% |
| Polyunsaturated fat | 0g | 0.231g | 2% |
| Fats | 0.17g | 0.67g | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Calcium | 7mg | 16mg | 1% |
| Copper | 0.023mg | 0.028mg | 1% |
| Vitamin A | 0µg | 12µg | 1% |
| Folate | 4µg | 7µg | 1% |
| Saturated fat | 0g | 0.131g | 1% |
| Net carbs | 0.73g | 0g | N/A |
| Carbs | 0.73g | 0g | 0% |
| Sugar | 0.71g | 0g | N/A |
| Manganese | 0.011mg | 0.015mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Monounsaturated fat | 0g | 0.094g | 0% |
| Tryptophan | 0.125mg | 0.199mg | 0% |
| Threonine | 0.449mg | 0.781mg | 0% |
| Isoleucine | 0.661mg | 0.821mg | 0% |
| Leucine | 1.016mg | 1.447mg | 0% |
| Lysine | 0.806mg | 1.635mg | 0% |
| Methionine | 0.399mg | 0.527mg | 0% |
| Phenylalanine | 0.686mg | 0.695mg | 0% |
| Valine | 0.809mg | 0.917mg | 0% |
| Histidine | 0.29mg | 0.524mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.064g | N/A |
| Omega-3 - DHA | 0g | 0.12g | N/A |
| Omega-3 - DPA | 0g | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +110% |
| Contains more ProteinProtein | +63.4% |
| Contains more FatsFats | +294.1% |
~equal in
Water
~81.22g