Egg white vs. Egg — In-Depth Nutrition Comparison
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Summary of differences between egg whites and eggs
- Egg whites have less copper, choline, vitamin B12, vitamin B5, phosphorus, selenium, vitamin D, and iron than eggs.
- Eggs cover your daily need for copper, 220% more than egg whites.
These are the specific foods used in this comparison Egg, white, raw, fresh and Egg, whole, cooked, hard-boiled.
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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 | +29.4% |
| Contains more CalciumCalcium | +614.3% |
| Contains more IronIron | +1387.5% |
| Contains more CopperCopper | +8595.7% |
| Contains more ZincZinc | +3400% |
| Contains more PhosphorusPhosphorus | +1046.7% |
| Contains less SodiumSodium | -25.3% |
| Contains more ManganeseManganese | +136.4% |
| Contains more SeleniumSelenium | +54% |
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 B3Vitamin B3 | +64.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1550% |
| Contains more Vitamin B2Vitamin B2 | +16.9% |
| Contains more Vitamin B5Vitamin B5 | +635.8% |
| Contains more Vitamin B6Vitamin B6 | +2320% |
| Contains more Vitamin B12Vitamin B12 | +1133.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1000% |
| Contains more CholineCholine | +26609.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.023mg | 2mg | 220% |
| Cholesterol | 0mg | 373mg | 124% |
| Choline | 1.1mg | 293.8mg | 53% |
| Vitamin B12 | 0.09µg | 1.11µg | 43% |
| Vitamin B5 | 0.19mg | 1.398mg | 24% |
| Phosphorus | 15mg | 172mg | 22% |
| Selenium | 20µg | 30.8µg | 20% |
| Vitamin A | 0µg | 149µg | 17% |
| Fats | 0.17g | 10.61g | 16% |
| Saturated fat | 0g | 3.267g | 15% |
| Iron | 0.08mg | 1.19mg | 14% |
| Vitamin D | 0IU | 87IU | 11% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Folate | 4µg | 44µg | 10% |
| Monounsaturated fat | 0g | 4.077g | 10% |
| Zinc | 0.03mg | 1.05mg | 9% |
| Vitamin B6 | 0.005mg | 0.121mg | 9% |
| Polyunsaturated fat | 0g | 1.414g | 9% |
| Vitamin E | 0mg | 1.03mg | 7% |
| Vitamin B2 | 0.439mg | 0.513mg | 6% |
| Calories | 52kcal | 155kcal | 5% |
| Vitamin B1 | 0.004mg | 0.066mg | 5% |
| Calcium | 7mg | 50mg | 4% |
| Protein | 10.9g | 12.58g | 3% |
| Sodium | 166mg | 124mg | 2% |
| Manganese | 0.011mg | 0.026mg | 1% |
| Potassium | 163mg | 126mg | 1% |
| Carbs | 0.73g | 1.12g | 0% |
| Net carbs | 0.73g | 1.12g | N/A |
| Magnesium | 11mg | 10mg | 0% |
| Sugar | 0.71g | 1.12g | N/A |
| Vitamin B3 | 0.105mg | 0.064mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Tryptophan | 0.125mg | 0.153mg | 0% |
| Threonine | 0.449mg | 0.604mg | 0% |
| Isoleucine | 0.661mg | 0.686mg | 0% |
| Leucine | 1.016mg | 1.075mg | 0% |
| Lysine | 0.806mg | 0.904mg | 0% |
| Methionine | 0.399mg | 0.392mg | 0% |
| Phenylalanine | 0.686mg | 0.668mg | 0% |
| Valine | 0.809mg | 0.767mg | 0% |
| Histidine | 0.29mg | 0.298mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +17.4% |
| Contains more ProteinProtein | +15.4% |
| Contains more FatsFats | +6141.2% |
| Contains more CarbsCarbs | +53.4% |
| Contains more OtherOther | +69.8% |
