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  6. Egg white vs. Fish oil

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

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The main differences between Egg white and Fish oil

  • Egg white has more Selenium, and Vitamin B2, however, Fish oil has more Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Cholesterol from Fish oil is 255% higher.
  • Fish oil is lower in Sodium.

Food types used in this article are Egg, white, raw, fresh and Fish oil, herring.

Infographic

Egg white vs Fish oil 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.
Egg white
Egg white
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Egg white
Egg white
10
:
0
Fish oil
Fish oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +58723.5%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +58723.5%

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 Fish oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg white Fish oil Opinion
Net carbs 0.73g 0g Egg white
Protein 10.9g 0g Egg white
Fats 0.17g 100g Fish oil
Carbs 0.73g 0g Egg white
Calories 52kcal 902kcal Fish oil
Fructose 0.07g Egg white
Sugar 0.71g Fish oil
Calcium 7mg 0mg Egg white
Iron 0.08mg 0mg Egg white
Magnesium 11mg 0mg Egg white
Phosphorus 15mg 0mg Egg white
Potassium 163mg 0mg Egg white
Sodium 166mg 0mg Fish oil
Zinc 0.03mg 0mg Egg white
Copper 0.023mg 0mg Egg white
Manganese 0.011mg 0mg Egg white
Selenium 20µg 0µg Egg white
Vitamin B1 0.004mg 0mg Egg white
Vitamin B2 0.439mg 0mg Egg white
Vitamin B3 0.105mg 0mg Egg white
Vitamin B5 0.19mg 0mg Egg white
Vitamin B6 0.005mg 0mg Egg white
Folate 4µg 0µg Egg white
Vitamin B12 0.09µg 0µg Egg white
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Cholesterol 0mg 766mg Egg white
Saturated Fat 0g 21.29g Egg white
Omega-3 - DHA 0g 4.206g Fish oil
Omega-3 - EPA 0g 6.273g Fish oil
Omega-3 - DPA 0g 0.619g Fish oil
Monounsaturated Fat 0g 56.564g Fish oil
Polyunsaturated fat 0g 15.604g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
11%
Egg white
0%
Fish oil
Minerals Daily Need Coverage Score
17%
Egg white
0%
Fish oil

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 166mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 21.29g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $4)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals
Which food is richer in vitamins?
Egg white
Egg white is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.