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Egg white vs. Cookie dough — In-Depth Nutrition Comparison

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What are the main differences between egg whites and cookie dough?

  • Egg whites are richer in vitamin B2 and selenium, yet cookie dough is richer in manganese, iron, vitamin B1, phosphorus, vitamin B3, fiber, and copper.
  • Cookie dough's daily need coverage for manganese is 33% higher.
  • Egg whites have 3 times more vitamin B2 than cookie dough. Egg whites have 0.439mg of vitamin B2, while cookie dough has 0.148mg.
  • Egg whites have a lower glycemic index than cookie dough.

We used Egg, white, raw, fresh and Cookies, oatmeal, refrigerated dough types in this comparison.

Infographic

Egg white vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains less SodiumSodium -43.5%
Contains more SeleniumSelenium +119.8%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +342.9%
Contains more IronIron +2575%
Contains more CopperCopper +378.3%
Contains more ZincZinc +2033.3%
Contains more PhosphorusPhosphorus +593.3%
Contains more ManganeseManganese +6854.5%
~equal in Potassium ~147mg

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin B2Vitamin B2 +196.6%
Contains more Vitamin B12Vitamin B12 +125%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B3Vitamin B3 +1676.2%
Contains more Vitamin B5Vitamin B5 +95.8%
Contains more Vitamin B6Vitamin B6 +720%
Contains more FolateFolate +775%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Egg white Cookie dough DV% diff.
Manganese 0.011mg 0.765mg 33%
Fats 0.17g 18.9g 29%
Monounsaturated fat 0g 10.531g 26%
Iron 0.08mg 2.14mg 26%
Saturated fat 0g 4.751g 22%
Vitamin B2 0.439mg 0.148mg 22%
Selenium 20µg 9.1µg 20%
Calories 52kcal 424kcal 19%
Carbs 0.73g 59.1g 19%
Vitamin B1 0.004mg 0.234mg 19%
Polyunsaturated fat 0g 2.592g 17%
Phosphorus 15mg 104mg 13%
Protein 10.9g 5.4g 11%
Vitamin B3 0.105mg 1.865mg 11%
Copper 0.023mg 0.11mg 10%
Fiber 0g 2.5g 10%
Cholesterol 0mg 24mg 8%
Folate 4µg 35µg 8%
Sodium 166mg 294mg 6%
Zinc 0.03mg 0.64mg 6%
Vitamin B5 0.19mg 0.372mg 4%
Magnesium 11mg 28mg 4%
Vitamin B6 0.005mg 0.041mg 3%
Calcium 7mg 31mg 2%
Vitamin B12 0.09µg 0.04µg 2%
Net carbs 0.73g 56.6g N/A
Potassium 163mg 147mg 0%
Sugar 0.71g N/A
Vitamin A 0µg 4µg 0%
Choline 1.1mg 0%
Tryptophan 0.125mg 0.088mg 0%
Threonine 0.449mg 0.177mg 0%
Isoleucine 0.661mg 0.227mg 0%
Leucine 1.016mg 0.414mg 0%
Lysine 0.806mg 0.257mg 0%
Methionine 0.399mg 0.122mg 0%
Phenylalanine 0.686mg 0.278mg 0%
Valine 0.809mg 0.291mg 0%
Histidine 0.29mg 0.125mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +101.9%
Contains more WaterWater +472.4%
Contains more FatsFats +11017.6%
Contains more CarbsCarbs +7995.9%
Contains more OtherOther +106.3%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.