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  6. Egg white vs. Egg white

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

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How are egg whites and egg whites different?

    Egg, white, raw, fresh and Egg, white, raw, fresh types were used in this article.

    Infographic

    Egg white vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
    ~equal in Magnesium ~11mg
    ~equal in Calcium ~7mg
    ~equal in Potassium ~163mg
    ~equal in Iron ~0.08mg
    ~equal in Copper ~0.023mg
    ~equal in Zinc ~0.03mg
    ~equal in Phosphorus ~15mg
    ~equal in Sodium ~166mg
    ~equal in Manganese ~0.011mg
    ~equal in Selenium ~20µg

    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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
    ~equal in Vitamin C ~0mg
    ~equal in Vitamin A ~0µg
    ~equal in Vitamin E ~0mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.004mg
    ~equal in Vitamin B2 ~0.439mg
    ~equal in Vitamin B3 ~0.105mg
    ~equal in Vitamin B5 ~0.19mg
    ~equal in Vitamin B6 ~0.005mg
    ~equal in Vitamin B12 ~0.09µg
    ~equal in Vitamin K ~0µg
    ~equal in Folate ~4µg
    ~equal in Choline ~1.1mg

    All nutrients comparison - raw data values

    Nutrient Egg white Egg white DV% diff.
    Calories 52kcal 52kcal 0%
    Protein 10.9g 10.9g 0%
    Fats 0.17g 0.17g 0%
    Net carbs 0.73g 0.73g N/A
    Carbs 0.73g 0.73g 0%
    Magnesium 11mg 11mg 0%
    Calcium 7mg 7mg 0%
    Potassium 163mg 163mg 0%
    Iron 0.08mg 0.08mg 0%
    Sugar 0.71g 0.71g N/A
    Copper 0.023mg 0.023mg 0%
    Zinc 0.03mg 0.03mg 0%
    Phosphorus 15mg 15mg 0%
    Sodium 166mg 166mg 0%
    Manganese 0.011mg 0.011mg 0%
    Selenium 20µg 20µg 0%
    Vitamin B1 0.004mg 0.004mg 0%
    Vitamin B2 0.439mg 0.439mg 0%
    Vitamin B3 0.105mg 0.105mg 0%
    Vitamin B5 0.19mg 0.19mg 0%
    Vitamin B6 0.005mg 0.005mg 0%
    Vitamin B12 0.09µg 0.09µg 0%
    Folate 4µg 4µg 0%
    Choline 1.1mg 1.1mg 0%
    Tryptophan 0.125mg 0.125mg 0%
    Threonine 0.449mg 0.449mg 0%
    Isoleucine 0.661mg 0.661mg 0%
    Leucine 1.016mg 1.016mg 0%
    Lysine 0.806mg 0.806mg 0%
    Methionine 0.399mg 0.399mg 0%
    Phenylalanine 0.686mg 0.686mg 0%
    Valine 0.809mg 0.809mg 0%
    Histidine 0.29mg 0.29mg 0%
    Fructose 0.07g 0.07g 0%

    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
    11% 88%
    Protein: 10.9 g
    Fats: 0.17 g
    Carbs: 0.73 g
    Water: 87.57 g
    Other: 0.63 g
    ~equal in Protein ~10.9g
    ~equal in Fats ~0.17g
    ~equal in Carbs ~0.73g
    ~equal in Water ~87.57g
    ~equal in Other ~0.63g

    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
    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
    ~equal in Starch ~0g
    ~equal in Sucrose ~0.07g
    ~equal in Glucose ~0.34g
    ~equal in Fructose ~0.07g
    ~equal in Lactose ~0.07g
    ~equal in Maltose ~0.07g
    ~equal in Galactose ~0.07g

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    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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.