Egg white vs. Lettuce — In-Depth Nutrition Comparison
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What are the differences between egg whites and lettuce?
- Egg whites are higher in selenium and vitamin B2, yet lettuce is higher in vitamin A, vitamin K, manganese, vitamin C, iron, folate, and vitamin B6.
- Lettuce's daily need coverage for vitamin A is 148% more.
- Egg whites have 33 times more selenium than lettuce. While egg whites have 20µg of selenium, lettuce has only 0.6µg.
- The amount of sodium in lettuce is lower.
- The glycemic index of egg whites is lower.
We used Egg, white, raw, fresh and Lettuce, green leaf, raw types in this article.
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.
| Contains more SeleniumSelenium | +3233.3% |
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more CalciumCalcium | +414.3% |
| Contains more PotassiumPotassium | +19% |
| Contains more IronIron | +975% |
| Contains more CopperCopper | +26.1% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +93.3% |
| Contains less SodiumSodium | -83.1% |
| Contains more ManganeseManganese | +2172.7% |
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.
| Contains more Vitamin B2Vitamin B2 | +448.8% |
| Contains more Vitamin B5Vitamin B5 | +41.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1650% |
| Contains more Vitamin B3Vitamin B3 | +257.1% |
| Contains more Vitamin B6Vitamin B6 | +1700% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +850% |
| Contains more CholineCholine | +1136.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 126.3µg | 105% |
| Vitamin A | 0µg | 370µg | 41% |
| Selenium | 20µg | 0.6µg | 35% |
| Vitamin B2 | 0.439mg | 0.08mg | 28% |
| Protein | 10.9g | 1.36g | 19% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Manganese | 0.011mg | 0.25mg | 10% |
| Iron | 0.08mg | 0.86mg | 10% |
| Folate | 4µg | 38µg | 9% |
| Vitamin B6 | 0.005mg | 0.09mg | 7% |
| Vitamin B1 | 0.004mg | 0.07mg | 6% |
| Sodium | 166mg | 28mg | 6% |
| Fiber | 0g | 1.3g | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Calcium | 7mg | 36mg | 3% |
| Vitamin B3 | 0.105mg | 0.375mg | 2% |
| Choline | 1.1mg | 13.6mg | 2% |
| Calories | 52kcal | 15kcal | 2% |
| Phosphorus | 15mg | 29mg | 2% |
| Vitamin E | 0mg | 0.22mg | 1% |
| Polyunsaturated fat | 0g | 0.082g | 1% |
| Zinc | 0.03mg | 0.18mg | 1% |
| Copper | 0.023mg | 0.029mg | 1% |
| Vitamin B5 | 0.19mg | 0.134mg | 1% |
| Potassium | 163mg | 194mg | 1% |
| Carbs | 0.73g | 2.87g | 1% |
| Fats | 0.17g | 0.15g | 0% |
| Net carbs | 0.73g | 1.57g | N/A |
| Magnesium | 11mg | 13mg | 0% |
| Sugar | 0.71g | 0.78g | N/A |
| Saturated fat | 0g | 0.02g | 0% |
| Monounsaturated fat | 0g | 0.006g | 0% |
| Tryptophan | 0.125mg | 0.009mg | 0% |
| Threonine | 0.449mg | 0.059mg | 0% |
| Isoleucine | 0.661mg | 0.084mg | 0% |
| Leucine | 1.016mg | 0.079mg | 0% |
| Lysine | 0.806mg | 0.084mg | 0% |
| Methionine | 0.399mg | 0.016mg | 0% |
| Phenylalanine | 0.686mg | 0.055mg | 0% |
| Valine | 0.809mg | 0.07mg | 0% |
| Histidine | 0.29mg | 0.022mg | 0% |
| Fructose | 0.07g | 0.43g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +701.5% |
| Contains more FatsFats | +13.3% |
| Contains more CarbsCarbs | +293.2% |
~equal in
Water
~94.98g
~equal in
Other
~0.64g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more FructoseFructose | +514.3% |
~equal in
Starch
~0g
~equal in
Glucose
~0.36g
