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

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Differences between egg whites and fast food

  • Egg whites contain less iron, vitamin B3, vitamin B12, vitamin B1, zinc, folate, phosphorus, vitamin B6, and manganese than fast food.
  • Fast food's daily need coverage for iron is 37% higher.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of fast food is 66.

The food types used in this comparison are Egg, white, raw, fresh and Fast foods, hamburger; single, regular patty; plain.

Infographic

Egg white vs Fast food 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.
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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains less SodiumSodium -49.8%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +785.7%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +3725%
Contains more CopperCopper +426.1%
Contains more ZincZinc +8300%
Contains more PhosphorusPhosphorus +793.3%
Contains more ManganeseManganese +3145.5%
~equal in Selenium ~20.3µg

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +7825%
Contains more Vitamin B3Vitamin B3 +5249.5%
Contains more Vitamin B5Vitamin B5 +178.9%
Contains more Vitamin B6Vitamin B6 +4140%
Contains more Vitamin B12Vitamin B12 +888.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1900%
Contains more CholineCholine +3027.3%
~equal in Vitamin C ~0mg

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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +127.8%
Contains more ProteinProtein +51.6%
Contains more FatsFats +6964.7%
Contains more CarbsCarbs +4215.1%
Contains more OtherOther +141.3%

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
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +502.9%
Contains more FructoseFructose +3142.9%
Contains more MaltoseMaltose +714.3%

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 Fast food
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Egg white Fast food DV% diff.
Iron 0.08mg 3.06mg 37%
Vitamin B3 0.105mg 5.617mg 34%
Vitamin B12 0.09µg 0.89µg 33%
Vitamin B1 0.004mg 0.317mg 26%
Zinc 0.03mg 2.52mg 23%
Saturated fat 0g 4.493g 20%
Folate 4µg 80µg 19%
Fats 0.17g 12.01g 18%
Phosphorus 15mg 134mg 17%
Vitamin B6 0.005mg 0.212mg 16%
Manganese 0.011mg 0.357mg 15%
Monounsaturated fat 0g 4.835g 12%
Calories 52kcal 297kcal 12%
Copper 0.023mg 0.121mg 11%
Protein 10.9g 16.52g 11%
Polyunsaturated fat 0g 1.68g 11%
Cholesterol 0mg 33mg 11%
Carbs 0.73g 31.5g 10%
Starch 22.87g 9%
Sodium 166mg 331mg 7%
Fiber 0g 1.7g 7%
Vitamin B5 0.19mg 0.53mg 7%
Choline 1.1mg 34.4mg 6%
Calcium 7mg 62mg 6%
Vitamin B2 0.439mg 0.363mg 6%
Vitamin K 0µg 4.9µg 4%
Magnesium 11mg 27mg 4%
Vitamin E 0mg 0.38mg 3%
Fructose 0.07g 2.27g 3%
Selenium 20µg 20.3µg 1%
Potassium 163mg 197mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 9µg 1%
Net carbs 0.73g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.71g 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.125mg 0.144mg 0%
Threonine 0.449mg 0.46mg 0%
Isoleucine 0.661mg 0.642mg 0%
Leucine 1.016mg 1.13mg 0%
Lysine 0.806mg 0.785mg 0%
Methionine 0.399mg 0.306mg 0%
Phenylalanine 0.686mg 0.67mg 0%
Valine 0.809mg 0.728mg 0%
Histidine 0.29mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Fast food
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
43%
Fast food
Minerals Daily Need Coverage Score
17%
Egg white
54%
Fast food

Comparison summary

Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $1)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 4.17g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 165mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 4.493g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 66)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.