Egg white vs. Pasta — In-Depth Nutrition Comparison
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How are egg whites and pasta different?
- Egg whites are richer in vitamin B2, while pasta is higher in vitamin B1, folate, iron, manganese, copper, phosphorus, and vitamin B3.
- Egg whites cover your daily need for vitamin B2, 22% more than pasta.
- Egg whites contain 28 times more sodium than pasta. Egg whites contain 166mg of sodium, while pasta contains 6mg.
- Pasta has a higher glycemic index (49) than egg whites (0).
Egg, white, raw, fresh and Pasta, fresh-refrigerated, plain, cooked types were used in this article.
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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 CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +579.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more IronIron | +1325% |
| Contains more CopperCopper | +304.3% |
| Contains more ZincZinc | +1766.7% |
| Contains more PhosphorusPhosphorus | +320% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +1936.4% |
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 | +192.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5125% |
| Contains more Vitamin B3Vitamin B3 | +844.8% |
| Contains more Vitamin B6Vitamin B6 | +580% |
| Contains more Vitamin B12Vitamin B12 | +55.6% |
| Contains more FolateFolate | +1500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 36% | |
| Vitamin B2 | 0.439mg | 0.15mg | 22% |
| Vitamin B1 | 0.004mg | 0.209mg | 17% |
| Folate | 4µg | 64µg | 15% |
| Iron | 0.08mg | 1.14mg | 13% |
| Protein | 10.9g | 5.15g | 12% |
| Cholesterol | 0mg | 33mg | 11% |
| Manganese | 0.011mg | 0.224mg | 9% |
| Carbs | 0.73g | 24.93g | 8% |
| Copper | 0.023mg | 0.093mg | 8% |
| Sodium | 166mg | 6mg | 7% |
| Phosphorus | 15mg | 63mg | 7% |
| Vitamin B3 | 0.105mg | 0.992mg | 6% |
| Zinc | 0.03mg | 0.56mg | 5% |
| Calories | 52kcal | 131kcal | 4% |
| Potassium | 163mg | 24mg | 4% |
| Polyunsaturated fat | 0g | 0.429g | 3% |
| Magnesium | 11mg | 18mg | 2% |
| Vitamin B6 | 0.005mg | 0.034mg | 2% |
| Vitamin B12 | 0.09µg | 0.14µg | 2% |
| Vitamin A | 0µg | 6µg | 1% |
| Fats | 0.17g | 1.05g | 1% |
| Saturated fat | 0g | 0.15g | 1% |
| Net carbs | 0.73g | 24.93g | N/A |
| Calcium | 7mg | 6mg | 0% |
| Sugar | 0.71g | N/A | |
| Vitamin B5 | 0.19mg | 0.183mg | 0% |
| Choline | 1.1mg | 0% | |
| Monounsaturated fat | 0g | 0.124g | 0% |
| Tryptophan | 0.125mg | 0.065mg | 0% |
| Threonine | 0.449mg | 0.134mg | 0% |
| Isoleucine | 0.661mg | 0.197mg | 0% |
| Leucine | 1.016mg | 0.348mg | 0% |
| Lysine | 0.806mg | 0.097mg | 0% |
| Methionine | 0.399mg | 0.079mg | 0% |
| Phenylalanine | 0.686mg | 0.247mg | 0% |
| Valine | 0.809mg | 0.217mg | 0% |
| Histidine | 0.29mg | 0.103mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +111.7% |
| Contains more WaterWater | +27.7% |
| Contains more OtherOther | +103.2% |
| Contains more FatsFats | +517.6% |
| Contains more CarbsCarbs | +3315.1% |
