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  6. Egg white vs. French toast

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

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Summary of differences between egg whites and french toast

  • Egg whites have less iron, vitamin B1, phosphorus, vitamin A, folate, vitamin B3, and calcium than french toast.
  • French toast covers your daily need for cholesterol, 39% more than egg whites.
  • The glycemic index of french toast is higher.

These are the specific foods used in this comparison Egg, white, raw, fresh and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Egg white vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more PotassiumPotassium +21.6%
Contains less SodiumSodium -65.3%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +1328.6%
Contains more IronIron +1987.5%
Contains more CopperCopper +152.2%
Contains more ZincZinc +2133.3%
Contains more PhosphorusPhosphorus +680%
Contains more ManganeseManganese +1609.1%
~equal in Selenium ~20.1µg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +5000%
Contains more Vitamin B3Vitamin B3 +1450.5%
Contains more Vitamin B5Vitamin B5 +188.9%
Contains more Vitamin B6Vitamin B6 +1380%
Contains more Vitamin B12Vitamin B12 +244.4%
Contains more FolateFolate +975%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Egg white French toast DV% diff.
Cholesterol 0mg 116mg 39%
Iron 0.08mg 1.67mg 20%
Polyunsaturated fat 0g 2.594g 17%
Vitamin B1 0.004mg 0.204mg 17%
Fats 0.17g 10.8g 16%
Phosphorus 15mg 117mg 15%
Vitamin A 0µg 124µg 14%
Sodium 166mg 479mg 14%
Saturated fat 0g 2.723g 12%
Monounsaturated fat 0g 4.524g 11%
Vitamin B3 0.105mg 1.628mg 10%
Folate 4µg 43µg 10%
Vitamin B12 0.09µg 0.31µg 9%
Vitamin B2 0.439mg 0.321mg 9%
Calories 52kcal 229kcal 9%
Calcium 7mg 100mg 9%
Carbs 0.73g 25g 8%
Manganese 0.011mg 0.188mg 8%
Vitamin B5 0.19mg 0.549mg 7%
Zinc 0.03mg 0.67mg 6%
Protein 10.9g 7.7g 6%
Vitamin B6 0.005mg 0.074mg 5%
Copper 0.023mg 0.058mg 4%
Potassium 163mg 134mg 1%
Magnesium 11mg 17mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0.73g 25g N/A
Sugar 0.71g N/A
Selenium 20µg 20.1µg 0%
Choline 1.1mg 0%
Tryptophan 0.125mg 0.094mg 0%
Threonine 0.449mg 0.305mg 0%
Isoleucine 0.661mg 0.375mg 0%
Leucine 1.016mg 0.621mg 0%
Lysine 0.806mg 0.413mg 0%
Methionine 0.399mg 0.188mg 0%
Phenylalanine 0.686mg 0.389mg 0%
Valine 0.809mg 0.419mg 0%
Histidine 0.29mg 0.179mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +41.6%
Contains more WaterWater +60.1%
Contains more FatsFats +6252.9%
Contains more CarbsCarbs +3324.7%
Contains more OtherOther +185.7%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.