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

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Important differences between egg whites and french fries

  • Egg whites have more selenium and vitamin B2; however, french fries have more vitamin B6, vitamin B3, phosphorus, fiber, vitamin B1, potassium, and copper.
  • Egg whites' daily need coverage for selenium is 35% more.
  • Egg whites have 11 times more vitamin B2 than french fries. Egg whites have 0.439mg of vitamin B2, while french fries have 0.039mg.
  • French fries have a higher glycemic index than egg whites.

The food varieties used in the comparison are Egg, white, raw, fresh and Fast foods, potato, french fried in vegetable oil.

Infographic

Egg white vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains less SodiumSodium -21%
Contains more SeleniumSelenium +2122.2%
Contains more MagnesiumMagnesium +218.2%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +255.2%
Contains more IronIron +912.5%
Contains more CopperCopper +439.1%
Contains more ZincZinc +1566.7%
Contains more PhosphorusPhosphorus +733.3%
Contains more ManganeseManganese +2145.5%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B2Vitamin B2 +1025.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4150%
Contains more Vitamin B3Vitamin B3 +2761%
Contains more Vitamin B5Vitamin B5 +205.3%
Contains more Vitamin B6Vitamin B6 +7340%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +3245.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +217.8%
Contains more WaterWater +127.2%
Contains more FatsFats +8564.7%
Contains more CarbsCarbs +5576.7%
Contains more OtherOther +193.7%

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 French fries
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white French fries DV% diff.
Polyunsaturated fat 0g 5.398g 36%
Selenium 20µg 0.9µg 35%
Vitamin B2 0.439mg 0.039mg 31%
Vitamin B6 0.005mg 0.372mg 28%
Fats 0.17g 14.73g 22%
Vitamin B3 0.105mg 3.004mg 18%
Phosphorus 15mg 125mg 16%
Monounsaturated fat 0g 5.969g 15%
Protein 10.9g 3.43g 15%
Fiber 0g 3.8g 15%
Carbs 0.73g 41.44g 14%
Vitamin B1 0.004mg 0.17mg 14%
Calories 52kcal 312kcal 13%
Potassium 163mg 579mg 12%
Saturated fat 0g 2.336g 11%
Vitamin E 0mg 1.67mg 11%
Copper 0.023mg 0.124mg 11%
Manganese 0.011mg 0.247mg 10%
Iron 0.08mg 0.81mg 9%
Vitamin K 0µg 11.2µg 9%
Vitamin B5 0.19mg 0.58mg 8%
Folate 4µg 30µg 7%
Magnesium 11mg 35mg 6%
Choline 1.1mg 36.8mg 6%
Vitamin C 0mg 4.7mg 5%
Zinc 0.03mg 0.5mg 4%
Vitamin B12 0.09µg 0µg 4%
Sodium 166mg 210mg 2%
Calcium 7mg 18mg 1%
Net carbs 0.73g 37.64g N/A
Sugar 0.71g 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white French fries
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
27%
French fries
Minerals Daily Need Coverage Score
17%
Egg white
28%
French fries

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.41g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $1)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 2.336g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 70)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.