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Egg white vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between egg whites and dried fruit?

  • Egg whites are richer in selenium and vitamin B2, yet dried fruit is richer in vitamin A, copper, iron, potassium, fiber, vitamin E, vitamin B3, and vitamin B6.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Egg whites have 9 times more selenium than dried fruit. Egg whites have 20µg of selenium, while dried fruit has 2.2µg.
  • Egg whites have a lower glycemic index than dried fruit.

We used Egg, white, raw, fresh and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Egg white vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more SeleniumSelenium +809.1%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +612.9%
Contains more IronIron +3225%
Contains more CopperCopper +1391.3%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +373.3%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +2036.4%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B2Vitamin B2 +493.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +2365.7%
Contains more Vitamin B5Vitamin B5 +171.6%
Contains more Vitamin B6Vitamin B6 +2760%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +1163.6%
~equal in Vitamin D ~0µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +221.5%
Contains more WaterWater +183.5%
Contains more FatsFats +200%
Contains more CarbsCarbs +8480.8%
Contains more OtherOther +307.9%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +11171.4%
Contains more GlucoseGlucose +9629.4%
Contains more FructoseFructose +17714.3%

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 Dried fruit
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Dried fruit DV% diff.
Copper 0.023mg 0.343mg 36%
Selenium 20µg 2.2µg 32%
Iron 0.08mg 2.66mg 32%
Potassium 163mg 1162mg 29%
Fiber 0g 7.3g 29%
Vitamin E 0mg 4.33mg 29%
Vitamin B2 0.439mg 0.074mg 28%
Carbs 0.73g 62.64g 21%
Vitamin A 0µg 180µg 20%
Fructose 0.07g 12.47g 16%
Vitamin B3 0.105mg 2.589mg 16%
Protein 10.9g 3.39g 15%
Vitamin B6 0.005mg 0.143mg 11%
Manganese 0.011mg 0.235mg 10%
Calories 52kcal 241kcal 9%
Phosphorus 15mg 71mg 8%
Vitamin B5 0.19mg 0.516mg 7%
Sodium 166mg 10mg 7%
Calcium 7mg 55mg 5%
Magnesium 11mg 32mg 5%
Vitamin B12 0.09µg 0µg 4%
Zinc 0.03mg 0.39mg 3%
Vitamin K 0µg 3.1µg 3%
Folate 4µg 10µg 2%
Choline 1.1mg 13.9mg 2%
Fats 0.17g 0.51g 1%
Vitamin C 0mg 1mg 1%
Vitamin B1 0.004mg 0.015mg 1%
Net carbs 0.73g 55.34g N/A
Sugar 0.71g 53.44g N/A
Starch 0.35g 0%
Saturated fat 0g 0.017g 0%
Monounsaturated fat 0g 0.074g 0%
Polyunsaturated fat 0g 0.074g 0%
Tryptophan 0.125mg 0.016mg 0%
Threonine 0.449mg 0.073mg 0%
Isoleucine 0.661mg 0.063mg 0%
Leucine 1.016mg 0.105mg 0%
Lysine 0.806mg 0.083mg 0%
Methionine 0.399mg 0.015mg 0%
Phenylalanine 0.686mg 0.062mg 0%
Valine 0.809mg 0.078mg 0%
Histidine 0.29mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
17%
Egg white
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 52.73g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 31)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 156mg)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.