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Egg white vs. Margarine — In-Depth Nutrition Comparison

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Differences between egg whites and margarine

  • Egg whites have more selenium and vitamin B2, while margarine has more vitamin K, vitamin A, and vitamin E.
  • Margarine's daily need coverage for vitamin K is 78% higher.
  • The amount of sodium in margarine is lower.

The food types used in this comparison are Egg, white, raw, fresh and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Egg white vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +805.6%
Contains more IronIron +33.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.8%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B2Vitamin B2 +1086.5%
Contains more Vitamin B3Vitamin B3 +356.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin B12Vitamin B12 +11.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1027.3%
~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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +6712.5%
Contains more WaterWater +430.1%
Contains more FatsFats +47376.5%
Contains more OtherOther +203.2%
~equal in Carbs ~0.7g

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

All nutrients comparison - raw data values

Nutrient Egg white Margarine DV% diff.
Polyunsaturated fat 0g 24.302g 162%
Fats 0.17g 80.71g 124%
Monounsaturated fat 0g 38.877g 97%
Vitamin A 0µg 819µg 91%
Vitamin K 0µg 93µg 78%
Saturated fat 0g 15.189g 69%
Vitamin E 0mg 9mg 60%
Selenium 20µg 0µg 36%
Calories 52kcal 717kcal 33%
Vitamin B2 0.439mg 0.037mg 31%
Protein 10.9g 0.16g 21%
Sodium 166mg 2mg 7%
Vitamin B5 0.19mg 4%
Potassium 163mg 18mg 4%
Copper 0.023mg 0mg 3%
Choline 1.1mg 12.4mg 2%
Magnesium 11mg 3mg 2%
Folate 4µg 1µg 1%
Vitamin B3 0.105mg 0.023mg 1%
Phosphorus 15mg 5mg 1%
Vitamin B1 0.004mg 0.01mg 1%
Vitamin C 0mg 0.2mg 0%
Carbs 0.73g 0.7g 0%
Net carbs 0.73g 0.7g N/A
Calcium 7mg 3mg 0%
Iron 0.08mg 0.06mg 0%
Sugar 0.71g 0g N/A
Zinc 0.03mg 0mg 0%
Manganese 0.011mg 0%
Vitamin B6 0.005mg 0.009mg 0%
Vitamin B12 0.09µg 0.1µg 0%
Trans fat 14.89g 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 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
55%
Margarine
Minerals Daily Need Coverage Score
17%
Egg white
1%
Margarine

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 164mg)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.5)
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 15.189g)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.