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Egg white vs. Cranberries — In-Depth Nutrition Comparison

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Important differences between egg whites and cranberries

  • Egg whites have more selenium and vitamin B2; however, cranberries have more vitamin C, fiber, manganese, and vitamin E.
  • Egg whites' daily need coverage for selenium is 36% more.
  • Egg whites have 83 times more sodium than cranberries. Egg whites have 166mg of sodium, while cranberries have 2mg.
  • Cranberries have a higher glycemic index than egg whites.

The food varieties used in the comparison are Egg, white, raw, fresh and Cranberries, raw.

Infographic

Egg white vs Cranberries infographic
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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.
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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +103.8%
Contains more PhosphorusPhosphorus +36.4%
Contains more SeleniumSelenium +19900%
Contains more CalciumCalcium +14.3%
Contains more IronIron +187.5%
Contains more CopperCopper +143.5%
Contains more ZincZinc +200%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +2327.3%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B2Vitamin B2 +2095%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +1040%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.101mg

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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +2269.6%
Contains more FatsFats +30.8%
Contains more OtherOther +425%
Contains more CarbsCarbs +1539.7%
~equal in Water ~87.32g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +128.6%
Contains more GlucoseGlucose +911.8%
Contains more FructoseFructose +857.1%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Cranberries
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg white Cranberries DV% diff.
Selenium 20µg 0.1µg 36%
Vitamin B2 0.439mg 0.02mg 32%
Protein 10.9g 0.46g 21%
Vitamin C 0mg 14mg 16%
Fiber 0g 3.6g 14%
Manganese 0.011mg 0.267mg 11%
Vitamin E 0mg 1.32mg 9%
Sodium 166mg 2mg 7%
Vitamin K 0µg 5µg 4%
Vitamin B12 0.09µg 0µg 4%
Carbs 0.73g 11.97g 4%
Vitamin B6 0.005mg 0.057mg 4%
Copper 0.023mg 0.056mg 4%
Potassium 163mg 80mg 2%
Vitamin B5 0.19mg 0.295mg 2%
Iron 0.08mg 0.23mg 2%
Folate 4µg 1µg 1%
Choline 1.1mg 5.5mg 1%
Vitamin B1 0.004mg 0.012mg 1%
Fructose 0.07g 0.67g 1%
Phosphorus 15mg 11mg 1%
Zinc 0.03mg 0.09mg 1%
Magnesium 11mg 6mg 1%
Calories 52kcal 46kcal 0%
Fats 0.17g 0.13g 0%
Net carbs 0.73g 8.37g N/A
Calcium 7mg 8mg 0%
Sugar 0.71g 4.27g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 0.105mg 0.101mg 0%
Saturated fat 0g 0.008g 0%
Monounsaturated fat 0g 0.018g 0%
Polyunsaturated fat 0g 0.055g 0%
Tryptophan 0.125mg 0.003mg 0%
Threonine 0.449mg 0.028mg 0%
Isoleucine 0.661mg 0.033mg 0%
Leucine 1.016mg 0.053mg 0%
Lysine 0.806mg 0.039mg 0%
Methionine 0.399mg 0.003mg 0%
Phenylalanine 0.686mg 0.036mg 0%
Valine 0.809mg 0.045mg 0%
Histidine 0.29mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Egg white
10%
Cranberries
Minerals Daily Need Coverage Score
17%
Egg white
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.56g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 164mg)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $1)
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.