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% |
| Contains more CholineCholine | +5827.3% |
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
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 Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Cholesterol | 0mg | 43mg | 14% |
| Protein | 10.9g | 17.81g | 14% |
| Choline | 1.1mg | 65.2mg | 12% |
| Vitamin B3 | 0.105mg | 2.063mg | 12% |
| Potassium | 163mg | 413mg | 7% |
| Vitamin B1 | 0.004mg | 0.076mg | 6% |
| Magnesium | 11mg | 32mg | 5% |
| Vitamin D | 0IU | 36IU | 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% |
| Polyunsaturated fat | 0g | 0.231g | 2% |
| Calories | 52kcal | 82kcal | 2% |
| Vitamin A | 0µg | 12µg | 1% |
| Copper | 0.023mg | 0.028mg | 1% |
| Calcium | 7mg | 16mg | 1% |
| Folate | 4µg | 7µg | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Saturated fat | 0g | 0.131g | 1% |
| Fats | 0.17g | 0.67g | 1% |
| Carbs | 0.73g | 0g | 0% |
| Net carbs | 0.73g | 0g | N/A |
| 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 |
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 | Equal | |
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%
731%
Minerals Daily Need Coverage Score
17%
38%
Comparison summary
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.131g)
Which food is cheaper?
Egg white is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cod is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Cod contains less Sodium (difference - 112mg)
Which food is richer in minerals?
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)