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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
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
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
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.
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| Lower in Sugar |
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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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| Lower in Sodium |
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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 | |
|
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?
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%
24%
Minerals Daily Need Coverage Score
17%
44%
Comparison summary
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 52.73g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 31)
Which food is cheaper?
Egg white is cheaper (difference - $1)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 156mg)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)