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Egg white vs. Pecan pie — In-Depth Nutrition Comparison

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How are egg whites and pecan pie different?

  • Egg whites are higher in vitamin B2 and selenium; however, pecan pie is richer in manganese, copper, iron, vitamin B1, phosphorus, and zinc.
  • Daily need coverage for manganese for pecan pie is 30% higher.
  • Egg whites contain 2 times more vitamin B2 than pecan pie. While egg whites contain 0.439mg of vitamin B2, pecan pie contains only 0.18mg.
  • Egg whites have a lower glycemic index (0) than pecan pie (59).

Egg, white, raw, fresh and Pie, pecan, prepared from recipe are the varieties used in this article.

Infographic

Egg white vs Pecan pie 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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more PotassiumPotassium +22.6%
Contains less SodiumSodium -36.6%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +357.1%
Contains more IronIron +1750%
Contains more CopperCopper +817.4%
Contains more ZincZinc +3300%
Contains more PhosphorusPhosphorus +526.7%
Contains more ManganeseManganese +6372.7%

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin B2Vitamin B2 +143.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +4600%
Contains more Vitamin B3Vitamin B3 +706.7%
Contains more Vitamin B5Vitamin B5 +152.1%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin B12Vitamin B12 +88.9%
Contains more FolateFolate +550%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +122.4%
Contains more WaterWater +349.1%
Contains more FatsFats +12958.8%
Contains more CarbsCarbs +7050.7%
Contains more OtherOther +90.5%

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

All nutrients comparison - raw data values

Nutrient Egg white Pecan pie DV% diff.
Polyunsaturated fat 0g 5.71g 38%
Fats 0.17g 22.2g 34%
Manganese 0.011mg 0.712mg 30%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0g 11.181g 28%
Copper 0.023mg 0.211mg 21%
Vitamin B2 0.439mg 0.18mg 20%
Calories 52kcal 412kcal 18%
Saturated fat 0g 3.989g 18%
Iron 0.08mg 1.48mg 18%
Carbs 0.73g 52.2g 17%
Selenium 20µg 12µg 15%
Vitamin B1 0.004mg 0.188mg 15%
Protein 10.9g 4.9g 12%
Phosphorus 15mg 94mg 11%
Zinc 0.03mg 1.02mg 9%
Vitamin A 0µg 82µg 9%
Folate 4µg 26µg 6%
Vitamin B5 0.19mg 0.479mg 6%
Vitamin B3 0.105mg 0.847mg 5%
Sodium 166mg 262mg 4%
Vitamin B6 0.005mg 0.06mg 4%
Magnesium 11mg 26mg 4%
Vitamin B12 0.09µg 0.17µg 3%
Calcium 7mg 32mg 3%
Potassium 163mg 133mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.73g 52.2g N/A
Sugar 0.71g N/A
Choline 1.1mg 0%
Tryptophan 0.125mg 0.069mg 0%
Threonine 0.449mg 0.189mg 0%
Isoleucine 0.661mg 0.223mg 0%
Leucine 1.016mg 0.372mg 0%
Lysine 0.806mg 0.248mg 0%
Methionine 0.399mg 0.125mg 0%
Phenylalanine 0.686mg 0.25mg 0%
Valine 0.809mg 0.255mg 0%
Histidine 0.29mg 0.116mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Pecan pie
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
17%
Pecan pie
Minerals Daily Need Coverage Score
17%
Egg white
43%
Pecan pie

Comparison summary

Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Pecan pie
Pecan pie is cheaper (difference - $1)
Which food is richer in minerals?
Pecan pie
Pecan pie is relatively richer in minerals
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 3.989g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
?
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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.