Egg white vs. Crouton — In-Depth Nutrition Comparison
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What are the main differences between egg whites and crouton?
- Egg whites have less vitamin B1, iron, vitamin B3, folate, selenium, manganese, fiber, copper, and phosphorus than crouton.
- Crouton's daily need coverage for vitamin B1 is 52% higher.
- Egg whites contain less sodium.
- Egg whites have a lower glycemic index than crouton.
We used Egg, white, raw, fresh and Croutons, plain types in this comparison.
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.
| Contains more PotassiumPotassium | +31.5% |
| Contains less SodiumSodium | -76.2% |
| Contains more MagnesiumMagnesium | +181.8% |
| Contains more CalciumCalcium | +985.7% |
| Contains more IronIron | +5000% |
| Contains more CopperCopper | +608.7% |
| Contains more ZincZinc | +2866.7% |
| Contains more PhosphorusPhosphorus | +666.7% |
| Contains more ManganeseManganese | +4445.5% |
| Contains more SeleniumSelenium | +87.5% |
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 | +61.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15475% |
| Contains more Vitamin B3Vitamin B3 | +5080% |
| Contains more Vitamin B5Vitamin B5 | +125.8% |
| Contains more Vitamin B6Vitamin B6 | +420% |
| Contains more FolateFolate | +3200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.004mg | 0.623mg | 52% |
| Iron | 0.08mg | 4.08mg | 50% |
| Vitamin B3 | 0.105mg | 5.439mg | 33% |
| Folate | 4µg | 132µg | 32% |
| Selenium | 20µg | 37.5µg | 32% |
| Carbs | 0.73g | 73.5g | 24% |
| Sodium | 166mg | 698mg | 23% |
| Manganese | 0.011mg | 0.5mg | 21% |
| Fiber | 0g | 5.1g | 20% |
| Calories | 52kcal | 407kcal | 18% |
| Copper | 0.023mg | 0.163mg | 16% |
| Phosphorus | 15mg | 115mg | 14% |
| Vitamin B2 | 0.439mg | 0.272mg | 13% |
| Fats | 0.17g | 6.6g | 10% |
| Polyunsaturated fat | 0g | 1.273g | 8% |
| Monounsaturated fat | 0g | 3.059g | 8% |
| Zinc | 0.03mg | 0.89mg | 8% |
| Calcium | 7mg | 76mg | 7% |
| Saturated fat | 0g | 1.51g | 7% |
| Magnesium | 11mg | 31mg | 5% |
| Vitamin B5 | 0.19mg | 0.429mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Protein | 10.9g | 11.9g | 2% |
| Vitamin B6 | 0.005mg | 0.026mg | 2% |
| Potassium | 163mg | 124mg | 1% |
| Net carbs | 0.73g | 68.4g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.125mg | 0.14mg | 0% |
| Threonine | 0.449mg | 0.337mg | 0% |
| Isoleucine | 0.661mg | 0.456mg | 0% |
| Leucine | 1.016mg | 0.832mg | 0% |
| Lysine | 0.806mg | 0.278mg | 0% |
| Methionine | 0.399mg | 0.211mg | 0% |
| Phenylalanine | 0.686mg | 0.586mg | 0% |
| Valine | 0.809mg | 0.514mg | 0% |
| Histidine | 0.29mg | 0.255mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1492.2% |
| Contains more FatsFats | +3782.4% |
| Contains more CarbsCarbs | +9968.5% |
| Contains more OtherOther | +296.8% |
~equal in
Protein
~11.9g
