Egg white vs. Crackers — In-Depth Nutrition Comparison
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Summary of differences between egg whites and crackers
- Egg whites have more selenium; however, crackers are higher in vitamin K, iron, vitamin B1, phosphorus, vitamin B3, folate, and manganese.
- Crackers cover your daily need for vitamin K, 58% more than egg whites.
- Egg whites have 3 times more selenium than crackers. While egg whites have 20µg of selenium, crackers have only 6.7µg.
- Egg whites have less sodium.
- The glycemic index of crackers is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and Crackers, standard snack-type, regular.
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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 PotassiumPotassium | +38.1% |
| Contains less SodiumSodium | -77.1% |
| Contains more SeleniumSelenium | +198.5% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more CalciumCalcium | +1614.3% |
| Contains more IronIron | +4937.5% |
| Contains more CopperCopper | +352.2% |
| Contains more ZincZinc | +1533.3% |
| Contains more PhosphorusPhosphorus | +1553.3% |
| Contains more ManganeseManganese | +4363.6% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +10300% |
| Contains more Vitamin B3Vitamin B3 | +4044.8% |
| Contains more Vitamin B5Vitamin B5 | +119.5% |
| Contains more Vitamin B6Vitamin B6 | +1160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2200% |
| Contains more CholineCholine | +772.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0g | 13.137g | 88% |
| Vitamin K | 0µg | 69.3µg | 58% |
| Iron | 0.08mg | 4.03mg | 49% |
| Fats | 0.17g | 26.43g | 40% |
| Vitamin B1 | 0.004mg | 0.416mg | 34% |
| Phosphorus | 15mg | 248mg | 33% |
| Vitamin B3 | 0.105mg | 4.352mg | 27% |
| Saturated fat | 0g | 5.562g | 25% |
| Sodium | 166mg | 726mg | 24% |
| Selenium | 20µg | 6.7µg | 24% |
| Calories | 52kcal | 510kcal | 23% |
| Folate | 4µg | 92µg | 22% |
| Manganese | 0.011mg | 0.491mg | 21% |
| Starch | 49.69g | 20% | |
| Carbs | 0.73g | 61.3g | 20% |
| Vitamin E | 0mg | 3.03mg | 20% |
| Monounsaturated fat | 0g | 6.553g | 16% |
| Calcium | 7mg | 120mg | 11% |
| Copper | 0.023mg | 0.104mg | 9% |
| Protein | 10.9g | 6.64g | 9% |
| Fiber | 0g | 2.3g | 9% |
| Vitamin B5 | 0.19mg | 0.417mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B6 | 0.005mg | 0.063mg | 4% |
| Zinc | 0.03mg | 0.49mg | 4% |
| Choline | 1.1mg | 9.6mg | 2% |
| Magnesium | 11mg | 18mg | 2% |
| Vitamin B2 | 0.439mg | 0.456mg | 1% |
| Potassium | 163mg | 118mg | 1% |
| Net carbs | 0.73g | 59g | N/A |
| Sugar | 0.71g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.125mg | 0.084mg | 0% |
| Threonine | 0.449mg | 0.193mg | 0% |
| Isoleucine | 0.661mg | 0.246mg | 0% |
| Leucine | 1.016mg | 0.471mg | 0% |
| Lysine | 0.806mg | 0.103mg | 0% |
| Methionine | 0.399mg | 0.112mg | 0% |
| Phenylalanine | 0.686mg | 0.331mg | 0% |
| Valine | 0.809mg | 0.294mg | 0% |
| Histidine | 0.29mg | 0.145mg | 0% |
| Fructose | 0.07g | 0.29g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +64.2% |
| Contains more WaterWater | +2688.9% |
| Contains more FatsFats | +15447.1% |
| Contains more CarbsCarbs | +8297.3% |
| Contains more OtherOther | +295.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +9828.6% |
| Contains more GlucoseGlucose | +38.2% |
| Contains more FructoseFructose | +314.3% |
| Contains more MaltoseMaltose | +585.7% |
