Egg white vs. Matzo — In-Depth Nutrition Comparison
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Differences between egg whites and matzo
- Egg whites have more vitamin B2, while matzo has more iron, vitamin B1, selenium, manganese, vitamin B3, fiber, phosphorus, and vitamin B6.
- Matzo's daily need coverage for iron is 39% higher.
The food types used in this comparison are Egg, white, raw, fresh and Crackers, matzo, plain.
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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 PotassiumPotassium | +45.5% |
| Contains more MagnesiumMagnesium | +127.3% |
| Contains more CalciumCalcium | +85.7% |
| Contains more IronIron | +3850% |
| Contains more CopperCopper | +160.9% |
| Contains more ZincZinc | +2166.7% |
| Contains more PhosphorusPhosphorus | +493.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +5809.1% |
| Contains more SeleniumSelenium | +84.5% |
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 | +50.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +9575% |
| Contains more Vitamin B3Vitamin B3 | +3606.7% |
| Contains more Vitamin B5Vitamin B5 | +133.2% |
| Contains more Vitamin B6Vitamin B6 | +2200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +325% |
| Contains more CholineCholine | +881.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.08mg | 3.16mg | 39% |
| Vitamin B1 | 0.004mg | 0.387mg | 32% |
| Selenium | 20µg | 36.9µg | 31% |
| Carbs | 0.73g | 83.7g | 28% |
| Manganese | 0.011mg | 0.65mg | 28% |
| Vitamin B3 | 0.105mg | 3.892mg | 24% |
| Calories | 52kcal | 395kcal | 17% |
| Fiber | 0g | 3g | 12% |
| Phosphorus | 15mg | 89mg | 11% |
| Vitamin B2 | 0.439mg | 0.291mg | 11% |
| Vitamin B6 | 0.005mg | 0.115mg | 8% |
| Sodium | 166mg | 0mg | 7% |
| Zinc | 0.03mg | 0.68mg | 6% |
| Vitamin B5 | 0.19mg | 0.443mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Polyunsaturated fat | 0g | 0.603g | 4% |
| Copper | 0.023mg | 0.06mg | 4% |
| Magnesium | 11mg | 25mg | 3% |
| Folate | 4µg | 17µg | 3% |
| Choline | 1.1mg | 10.8mg | 2% |
| Potassium | 163mg | 112mg | 2% |
| Protein | 10.9g | 10g | 2% |
| Fats | 0.17g | 1.4g | 2% |
| Calcium | 7mg | 13mg | 1% |
| Saturated fat | 0g | 0.226g | 1% |
| Net carbs | 0.73g | 80.7g | N/A |
| Sugar | 0.71g | 0.29g | N/A |
| Vitamin E | 0mg | 0.06mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Monounsaturated fat | 0g | 0.127g | 0% |
| Tryptophan | 0.125mg | 0.116mg | 0% |
| Threonine | 0.449mg | 0.267mg | 0% |
| Isoleucine | 0.661mg | 0.371mg | 0% |
| Leucine | 1.016mg | 0.692mg | 0% |
| Lysine | 0.806mg | 0.193mg | 0% |
| Methionine | 0.399mg | 0.176mg | 0% |
| Phenylalanine | 0.686mg | 0.494mg | 0% |
| Valine | 0.809mg | 0.42mg | 0% |
| Histidine | 0.29mg | 0.213mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1936.5% |
| Contains more FatsFats | +723.5% |
| Contains more CarbsCarbs | +11365.8% |
~equal in
Protein
~10g
~equal in
Other
~0.6g
