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Egg white vs. Marshmallow — In-Depth Nutrition Comparison

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Significant differences between egg whites and marshmallow

  • Egg whites have more vitamin B2 and selenium; however, marshmallow is richer in copper.
  • Egg whites cover your daily vitamin B2 needs 34% more than marshmallow.
  • Marshmallow has 33 times less potassium than egg whites. Egg whites have 163mg of potassium, while marshmallow has 5mg.
  • Egg whites contain less sugar.
  • Marshmallow has a higher glycemic index. The glycemic index of marshmallow is 62, while the glycemic index of egg whites is 0.

Specific food types used in this comparison are Egg, white, raw, fresh and Candies, marshmallows.

Infographic

Egg white vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +3160%
Contains more PhosphorusPhosphorus +87.5%
Contains more ManganeseManganese +37.5%
Contains more SeleniumSelenium +1076.5%
Contains more IronIron +187.5%
Contains more CopperCopper +321.7%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -51.8%

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +43800%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B5Vitamin B5 +3700%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +1000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +505.6%
Contains more WaterWater +434%
Contains more OtherOther +110%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +11037%

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

All nutrients comparison - raw data values

Nutrient Egg white Marshmallow DV% diff.
Vitamin B2 0.439mg 0.001mg 34%
Selenium 20µg 1.7µg 33%
Carbs 0.73g 81.3g 27%
Protein 10.9g 1.8g 18%
Calories 52kcal 318kcal 13%
Copper 0.023mg 0.097mg 8%
Potassium 163mg 5mg 5%
Vitamin B12 0.09µg 0µg 4%
Sodium 166mg 80mg 4%
Vitamin B5 0.19mg 0.005mg 4%
Iron 0.08mg 0.23mg 2%
Magnesium 11mg 2mg 2%
Phosphorus 15mg 8mg 1%
Folate 4µg 1µg 1%
Fats 0.17g 0.2g 0%
Net carbs 0.73g 81.2g N/A
Calcium 7mg 3mg 0%
Sugar 0.71g 57.56g N/A
Fiber 0g 0.1g 0%
Zinc 0.03mg 0.04mg 0%
Manganese 0.011mg 0.008mg 0%
Vitamin B1 0.004mg 0.001mg 0%
Vitamin B3 0.105mg 0.078mg 0%
Vitamin B6 0.005mg 0.003mg 0%
Choline 1.1mg 0.1mg 0%
Saturated fat 0g 0.056g 0%
Monounsaturated fat 0g 0.08g 0%
Polyunsaturated fat 0g 0.047g 0%
Tryptophan 0.125mg 0mg 0%
Threonine 0.449mg 0.035mg 0%
Isoleucine 0.661mg 0.028mg 0%
Leucine 1.016mg 0.066mg 0%
Lysine 0.806mg 0.077mg 0%
Methionine 0.399mg 0.015mg 0%
Phenylalanine 0.686mg 0.042mg 0%
Valine 0.809mg 0.05mg 0%
Histidine 0.29mg 0.017mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Marshmallow
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
0%
Marshmallow
Minerals Daily Need Coverage Score
17%
Egg white
7%
Marshmallow

Comparison summary

Which food contains less Sodium?
Marshmallow
Marshmallow contains less Sodium (difference - 86mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 56.85g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.056g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 62)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.5)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals
Which food is richer in vitamins?
Egg white
Egg white is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.