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Egg white vs. Hamburger — In-Depth Nutrition Comparison

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The main differences between egg whites and hamburgers

  • Egg whites have more vitamin B2; however, hamburgers have more vitamin B12, iron, vitamin B3, zinc, vitamin B1, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for hamburgers is 56% higher.
  • Hamburgers have 2 times less vitamin B2 than egg whites. Egg whites have 0.439mg of vitamin B2, while hamburgers have 0.25mg.
  • Hamburgers have a higher glycemic index than egg whites.

Food types used in this article are Egg, white, raw, fresh and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Egg white vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains less SodiumSodium -59.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +1357.1%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +3500%
Contains more CopperCopper +295.7%
Contains more ZincZinc +9466.7%
Contains more PhosphorusPhosphorus +806.7%
Contains more ManganeseManganese +1872.7%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin B2Vitamin B2 +75.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +5325%
Contains more Vitamin B3Vitamin B3 +5009.5%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B6Vitamin B6 +3960%
Contains more Vitamin B12Vitamin B12 +1500%
Contains more FolateFolate +1300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +105.2%
Contains more ProteinProtein +56.7%
Contains more FatsFats +8347.1%
Contains more CarbsCarbs +3201.4%
Contains more OtherOther +184.1%

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
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +214.3%
Contains more GlucoseGlucose +241.2%
Contains more FructoseFructose +2800%
Contains more LactoseLactose +85.7%
Contains more MaltoseMaltose +757.1%
~equal in Starch ~0g

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

All nutrients comparison - raw data values

Nutrient Egg white Hamburger DV% diff.
Vitamin B12 0.09µg 1.44µg 56%
Selenium 20µg 36%
Iron 0.08mg 2.88mg 35%
Vitamin B3 0.105mg 5.365mg 33%
Zinc 0.03mg 2.87mg 26%
Saturated fat 0g 5.096g 23%
Fats 0.17g 14.36g 22%
Vitamin B1 0.004mg 0.217mg 18%
Phosphorus 15mg 136mg 17%
Cholesterol 0mg 47mg 16%
Vitamin B6 0.005mg 0.203mg 15%
Vitamin B2 0.439mg 0.25mg 15%
Monounsaturated fat 0g 5.495g 14%
Folate 4µg 56µg 13%
Protein 10.9g 17.08g 12%
Calories 52kcal 295kcal 12%
Sodium 166mg 414mg 11%
Calcium 7mg 102mg 10%
Manganese 0.011mg 0.217mg 9%
Copper 0.023mg 0.091mg 8%
Carbs 0.73g 24.1g 8%
Fiber 0g 0.9g 4%
Polyunsaturated fat 0g 0.38g 3%
Fructose 0.07g 2.03g 2%
Magnesium 11mg 20mg 2%
Potassium 163mg 226mg 2%
Vitamin B5 0.19mg 0.31mg 2%
Net carbs 0.73g 23.2g N/A
Sugar 0.71g 4.15g N/A
Trans fat 0.814g N/A
Choline 1.1mg 0%
Tryptophan 0.125mg 0.206mg 0%
Threonine 0.449mg 0.666mg 0%
Isoleucine 0.661mg 0.716mg 0%
Leucine 1.016mg 1.319mg 0%
Lysine 0.806mg 1.226mg 0%
Methionine 0.399mg 0.37mg 0%
Phenylalanine 0.686mg 0.677mg 0%
Valine 0.809mg 0.823mg 0%
Histidine 0.29mg 0.505mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Hamburger
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
38%
Hamburger
Minerals Daily Need Coverage Score
17%
Egg white
42%
Hamburger

Comparison summary

Which food is richer in minerals?
Hamburger
Hamburger is relatively richer in minerals
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $1)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 248mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 5.096g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.