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% |
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% |
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 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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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%
49%
Minerals Daily Need Coverage Score
17%
56%
Comparison summary
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 7.47g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 560mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 5.562g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 63)
Which food is cheaper?
Egg white is cheaper (difference - $1.4)
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)