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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 whites and orange juice

  • Egg whites have 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 whites.
  • Orange juice has 200 times less selenium than egg whites. Egg whites have 20µg of selenium, while orange juice has 0.1µg.
  • Orange juice contains less sodium.
  • Orange juice has a higher glycemic index. The glycemic index of orange juice is 50, while the glycemic index of egg whites is 0.

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% 3.3% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Egg white Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Selenium 20µg 0.1µg 36%
Vitamin B2 0.439mg 0.03mg 31%
Protein 10.9g 0.7g 20%
Sodium 166mg 1mg 7%
Folate 4µg 30µg 7%
Vitamin B1 0.004mg 0.09mg 7%
Vitamin B12 0.09µg 0µg 4%
Carbs 0.73g 10.4g 3%
Vitamin B6 0.005mg 0.04mg 3%
Iron 0.08mg 0.2mg 2%
Vitamin B3 0.105mg 0.4mg 2%
Copper 0.023mg 0.044mg 2%
Potassium 163mg 200mg 1%
Fiber 0g 0.2g 1%
Choline 1.1mg 6.2mg 1%
Vitamin A 0µg 10µg 1%
Calories 52kcal 45kcal 0%
Fats 0.17g 0.2g 0%
Net carbs 0.73g 10.2g N/A
Magnesium 11mg 11mg 0%
Calcium 7mg 11mg 0%
Sugar 0.71g 8.4g N/A
Zinc 0.03mg 0.05mg 0%
Phosphorus 15mg 17mg 0%
Vitamin E 0mg 0.04mg 0%
Manganese 0.011mg 0.014mg 0%
Vitamin B5 0.19mg 0.19mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0g 0.024g 0%
Monounsaturated fat 0g 0.036g 0%
Polyunsaturated fat 0g 0.04g 0%
Tryptophan 0.125mg 0.002mg 0%
Threonine 0.449mg 0.008mg 0%
Isoleucine 0.661mg 0.008mg 0%
Leucine 1.016mg 0.013mg 0%
Lysine 0.806mg 0.009mg 0%
Methionine 0.399mg 0.003mg 0%
Phenylalanine 0.686mg 0.009mg 0%
Valine 0.809mg 0.011mg 0%
Histidine 0.29mg 0.003mg 0%
Fructose 0.07g 0%

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

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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.