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Egg white vs. Nectarine — In-Depth Nutrition Comparison

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A recap on differences between egg whites and nectarine

  • Egg whites have more selenium and vitamin B2; however, nectarine is higher in copper, fiber, vitamin A, vitamin B3, vitamin C, and vitamin E.
  • Egg whites cover your daily selenium needs 36% more than nectarine.
  • The glycemic index of nectarine is higher.

Food varieties used in this article are Egg, white, raw, fresh and Nectarines, raw.

Infographic

Egg white vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +16.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +250%
Contains more CopperCopper +273.9%
Contains more ZincZinc +466.7%
Contains more PhosphorusPhosphorus +73.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +390.9%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B2Vitamin B2 +1525.9%
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 +750%
Contains more Vitamin B3Vitamin B3 +971.4%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +463.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.185mg

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +928.3%
Contains more OtherOther +31.3%
Contains more FatsFats +88.2%
Contains more CarbsCarbs +1345.2%
~equal in Water ~87.59g

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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6857.1%
Contains more GlucoseGlucose +361.8%
Contains more FructoseFructose +1857.1%

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

All nutrients comparison - raw data values

Nutrient Egg white Nectarine DV% diff.
Selenium 20µg 0µg 36%
Vitamin B2 0.439mg 0.027mg 32%
Protein 10.9g 1.06g 20%
Sodium 166mg 0mg 7%
Fiber 0g 1.7g 7%
Copper 0.023mg 0.086mg 7%
Vitamin C 0mg 5.4mg 6%
Vitamin B3 0.105mg 1.125mg 6%
Vitamin E 0mg 0.77mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B1 0.004mg 0.034mg 3%
Carbs 0.73g 10.55g 3%
Iron 0.08mg 0.28mg 3%
Vitamin K 0µg 2.2µg 2%
Vitamin B6 0.005mg 0.025mg 2%
Manganese 0.011mg 0.054mg 2%
Fructose 0.07g 1.37g 2%
Vitamin A 0µg 17µg 2%
Phosphorus 15mg 26mg 2%
Choline 1.1mg 6.2mg 1%
Polyunsaturated fat 0g 0.113g 1%
Zinc 0.03mg 0.17mg 1%
Potassium 163mg 201mg 1%
Calories 52kcal 44kcal 0%
Fats 0.17g 0.32g 0%
Net carbs 0.73g 8.85g N/A
Magnesium 11mg 9mg 0%
Calcium 7mg 6mg 0%
Sugar 0.71g 7.89g N/A
Starch 0.07g 0%
Vitamin B5 0.19mg 0.185mg 0%
Folate 4µg 5µg 0%
Saturated fat 0g 0.025g 0%
Monounsaturated fat 0g 0.088g 0%
Tryptophan 0.125mg 0.005mg 0%
Threonine 0.449mg 0.009mg 0%
Isoleucine 0.661mg 0.009mg 0%
Leucine 1.016mg 0.014mg 0%
Lysine 0.806mg 0.016mg 0%
Methionine 0.399mg 0.006mg 0%
Phenylalanine 0.686mg 0.021mg 0%
Valine 0.809mg 0.013mg 0%
Histidine 0.29mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Nectarine
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
8%
Nectarine
Minerals Daily Need Coverage Score
17%
Egg white
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 166mg)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $0.5)
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 7.18g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 43)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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
  2. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.