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  6. Egg white vs. Orange juice

Egg white vs. Orange juice — In-Depth Nutrition Comparison

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Significant differences between Egg white and Orange juice

  • Egg white has more Selenium, and Vitamin B2, however, Orange juice is richer in Vitamin C, Vitamin B1, and Folate.
  • Orange juice covers your daily Vitamin C needs 56% more than Egg white.
  • Orange juice has 200 times less Selenium than Egg white. Egg white has 20µg of Selenium, while Orange juice has 0.1µg.
  • Orange juice contains less Sodium.

Specific food types used in this comparison are Egg, white, raw, fresh and Orange juice, raw.

Infographic

Egg white vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more SeleniumSelenium +19900%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +150%
Contains more CopperCopper +91.3%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +27.3%
~equal in Magnesium ~11mg

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 167% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B2Vitamin B2 +1363.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +463.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.19mg

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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1457.1%
Contains more OtherOther +57.5%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +1324.7%
~equal in Water ~88.3g

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 Orange juice
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Orange juice Opinion
Calories 52kcal 45kcal Egg white
Protein 10.9g 0.7g Egg white
Fats 0.17g 0.2g Orange juice
Vitamin C 0mg 50mg Orange juice
Net carbs 0.73g 10.2g Orange juice
Carbs 0.73g 10.4g Orange juice
Magnesium 11mg 11mg
Calcium 7mg 11mg Orange juice
Potassium 163mg 200mg Orange juice
Iron 0.08mg 0.2mg Orange juice
Sugar 0.71g 8.4g Egg white
Fiber 0g 0.2g Orange juice
Copper 0.023mg 0.044mg Orange juice
Zinc 0.03mg 0.05mg Orange juice
Phosphorus 15mg 17mg Orange juice
Sodium 166mg 1mg Orange juice
Vitamin A 0IU 200IU Orange juice
Vitamin A RAE 0µg 10µg Orange juice
Vitamin E 0mg 0.04mg Orange juice
Manganese 0.011mg 0.014mg Orange juice
Selenium 20µg 0.1µg Egg white
Vitamin B1 0.004mg 0.09mg Orange juice
Vitamin B2 0.439mg 0.03mg Egg white
Vitamin B3 0.105mg 0.4mg Orange juice
Vitamin B5 0.19mg 0.19mg
Vitamin B6 0.005mg 0.04mg Orange juice
Vitamin B12 0.09µg 0µg Egg white
Vitamin K 0µg 0.1µg Orange juice
Folate 4µg 30µg Orange juice
Choline 1.1mg 6.2mg Orange juice
Saturated Fat 0g 0.024g Egg white
Monounsaturated Fat 0g 0.036g Orange juice
Polyunsaturated fat 0g 0.04g Orange juice
Tryptophan 0.125mg 0.002mg Egg white
Threonine 0.449mg 0.008mg Egg white
Isoleucine 0.661mg 0.008mg Egg white
Leucine 1.016mg 0.013mg Egg white
Lysine 0.806mg 0.009mg Egg white
Methionine 0.399mg 0.003mg Egg white
Phenylalanine 0.686mg 0.009mg Egg white
Valine 0.809mg 0.011mg Egg white
Histidine 0.29mg 0.003mg Egg white
Fructose 0.07g Egg white

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
17%
Egg white
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 165mg)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 7.69g)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 50)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.