Egg white vs. Peanut butter — In-Depth Nutrition Comparison
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Important differences between egg whites and peanut butter
- Egg whites have more selenium; however, peanut butter has more vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, vitamin B6, and zinc.
- Peanut butter's daily need coverage for vitamin B3 is 81% more.
- Egg whites have 5 times more selenium than peanut butter. Egg whites have 20µg of selenium, while peanut butter has 4.1µg.
- Peanut butter has a higher glycemic index than egg whites.
The food varieties used in the comparison are Egg, white, raw, fresh and Peanut butter, smooth style, without salt.
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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 SeleniumSelenium | +387.8% |
| Contains more MagnesiumMagnesium | +1427.3% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +242.3% |
| Contains more IronIron | +2075% |
| Contains more CopperCopper | +1734.8% |
| Contains more ZincZinc | +8266.7% |
| Contains more PhosphorusPhosphorus | +2133.3% |
| Contains less SodiumSodium | -89.8% |
| Contains more ManganeseManganese | +15036.4% |
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 | +128.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3650% |
| Contains more Vitamin B3Vitamin B3 | +12387.6% |
| Contains more Vitamin B5Vitamin B5 | +498.4% |
| Contains more Vitamin B6Vitamin B6 | +8720% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2075% |
| Contains more CholineCholine | +5627.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +7019.5% |
| Contains more ProteinProtein | +103.8% |
| Contains more FatsFats | +30111.8% |
| Contains more CarbsCarbs | +2956.2% |
| Contains more OtherOther | +358.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +161.5% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +14542.9% |
| Contains more FructoseFructose | +71.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0g | 12.535g | 84% |
| Vitamin B3 | 0.105mg | 13.112mg | 81% |
| Fats | 0.17g | 51.36g | 79% |
| Manganese | 0.011mg | 1.665mg | 72% |
| Monounsaturated fat | 0g | 25.941g | 65% |
| Vitamin E | 0mg | 9.1mg | 61% |
| Saturated fat | 0g | 10.325g | 47% |
| Phosphorus | 15mg | 335mg | 46% |
| Copper | 0.023mg | 0.422mg | 44% |
| Magnesium | 11mg | 168mg | 37% |
| Vitamin B6 | 0.005mg | 0.441mg | 34% |
| Selenium | 20µg | 4.1µg | 29% |
| Calories | 52kcal | 598kcal | 27% |
| Protein | 10.9g | 22.21g | 23% |
| Zinc | 0.03mg | 2.51mg | 23% |
| Iron | 0.08mg | 1.74mg | 21% |
| Folate | 4µg | 87µg | 21% |
| Fiber | 0g | 5g | 20% |
| Vitamin B2 | 0.439mg | 0.192mg | 19% |
| Vitamin B5 | 0.19mg | 1.137mg | 19% |
| Vitamin B1 | 0.004mg | 0.15mg | 12% |
| Potassium | 163mg | 558mg | 12% |
| Choline | 1.1mg | 63mg | 11% |
| Carbs | 0.73g | 22.31g | 7% |
| Sodium | 166mg | 17mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Calcium | 7mg | 49mg | 4% |
| Starch | 3.56g | 1% | |
| Net carbs | 0.73g | 17.31g | N/A |
| Sugar | 0.71g | 10.49g | N/A |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.125mg | 0.231mg | 0% |
| Threonine | 0.449mg | 0.525mg | 0% |
| Isoleucine | 0.661mg | 0.616mg | 0% |
| Leucine | 1.016mg | 1.546mg | 0% |
| Lysine | 0.806mg | 0.681mg | 0% |
| Methionine | 0.399mg | 0.265mg | 0% |
| Phenylalanine | 0.686mg | 1.202mg | 0% |
| Valine | 0.809mg | 0.782mg | 0% |
| Histidine | 0.29mg | 0.557mg | 0% |
| Fructose | 0.07g | 0.12g | 0% |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
60%
Minerals Daily Need Coverage Score
17%
84%
Comparison summary
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 149mg)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 9.78g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 10.325g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 14)
Which food is cheaper?
Egg white is cheaper (difference - $1.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)