Egg white vs. Garlic — In-Depth Nutrition Comparison
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How are egg whites and garlic different?
- Egg whites are higher in vitamin B2 and selenium; however, garlic is richer in vitamin B6, manganese, vitamin C, copper, iron, phosphorus, calcium, and vitamin B1.
- Daily need coverage for vitamin B6 for garlic is 95% higher.
- Egg whites contain 4 times more vitamin B2 than garlic. While egg whites contain 0.439mg of vitamin B2, garlic contains only 0.11mg.
- Egg whites have a lower glycemic index (0) than garlic (30).
Egg, white, raw, fresh and Garlic, raw are the varieties used in this article.
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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.
| Contains more SeleniumSelenium | +40.8% |
| Contains more MagnesiumMagnesium | +127.3% |
| Contains more CalciumCalcium | +2485.7% |
| Contains more PotassiumPotassium | +146% |
| Contains more IronIron | +2025% |
| Contains more CopperCopper | +1200% |
| Contains more ZincZinc | +3766.7% |
| Contains more PhosphorusPhosphorus | +920% |
| Contains less SodiumSodium | -89.8% |
| Contains more ManganeseManganese | +15100% |
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.
| Contains more Vitamin B2Vitamin B2 | +299.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4900% |
| Contains more Vitamin B3Vitamin B3 | +566.7% |
| Contains more Vitamin B5Vitamin B5 | +213.7% |
| Contains more Vitamin B6Vitamin B6 | +24600% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +2009.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +71.4% |
| Contains more WaterWater | +49.5% |
| Contains more FatsFats | +194.1% |
| Contains more CarbsCarbs | +4428.8% |
| Contains more OtherOther | +138.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.005mg | 1.235mg | 95% |
| Manganese | 0.011mg | 1.672mg | 72% |
| Vitamin C | 0mg | 31.2mg | 35% |
| Copper | 0.023mg | 0.299mg | 31% |
| Vitamin B2 | 0.439mg | 0.11mg | 25% |
| Iron | 0.08mg | 1.7mg | 20% |
| Phosphorus | 15mg | 153mg | 20% |
| Calcium | 7mg | 181mg | 17% |
| Vitamin B1 | 0.004mg | 0.2mg | 16% |
| Selenium | 20µg | 14.2µg | 11% |
| Carbs | 0.73g | 33.06g | 11% |
| Zinc | 0.03mg | 1.16mg | 10% |
| Protein | 10.9g | 6.36g | 9% |
| Fiber | 0g | 2.1g | 8% |
| Vitamin B5 | 0.19mg | 0.596mg | 8% |
| Potassium | 163mg | 401mg | 7% |
| Sodium | 166mg | 17mg | 6% |
| Calories | 52kcal | 149kcal | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B3 | 0.105mg | 0.7mg | 4% |
| Choline | 1.1mg | 23.2mg | 4% |
| Magnesium | 11mg | 25mg | 3% |
| Polyunsaturated fat | 0g | 0.249g | 2% |
| Vitamin E | 0mg | 0.08mg | 1% |
| Fats | 0.17g | 0.5g | 1% |
| Vitamin K | 0µg | 1.7µg | 1% |
| Net carbs | 0.73g | 30.96g | N/A |
| Sugar | 0.71g | 1g | N/A |
| Folate | 4µg | 3µg | 0% |
| Saturated fat | 0g | 0.089g | 0% |
| Monounsaturated fat | 0g | 0.011g | 0% |
| Tryptophan | 0.125mg | 0.066mg | 0% |
| Threonine | 0.449mg | 0.157mg | 0% |
| Isoleucine | 0.661mg | 0.217mg | 0% |
| Leucine | 1.016mg | 0.308mg | 0% |
| Lysine | 0.806mg | 0.273mg | 0% |
| Methionine | 0.399mg | 0.076mg | 0% |
| Phenylalanine | 0.686mg | 0.183mg | 0% |
| Valine | 0.809mg | 0.291mg | 0% |
| Histidine | 0.29mg | 0.113mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
41%
Minerals Daily Need Coverage Score
17%
67%
Comparison summary
Which food contains less Sodium?
Garlic contains less Sodium (difference - 149mg)
Which food is cheaper?
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.089g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)