Egg white vs. Pilaf — In-Depth Nutrition Comparison
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What are the main differences between egg whites and pilaf?
- Egg whites are richer in vitamin B2, yet pilaf is richer in folate, vitamin B1, manganese, vitamin B3, vitamin B6, iron, selenium, and phosphorus.
- Pilaf's daily need coverage for folate is 52% higher.
- Egg whites have 5 times more vitamin B2 than pilaf. Egg whites have 0.439mg of vitamin B2, while pilaf has 0.087mg.
- Egg whites contain less sodium.
- Egg whites have a lower glycemic index than pilaf.
We used Egg, white, raw, fresh and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.
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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 less SodiumSodium | -87.3% |
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more CalciumCalcium | +1085.7% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more IronIron | +2950% |
| Contains more CopperCopper | +621.7% |
| Contains more ZincZinc | +3266.7% |
| Contains more PhosphorusPhosphorus | +926.7% |
| Contains more ManganeseManganese | +7918.2% |
| Contains more SeleniumSelenium | +62% |
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 | +404.6% |
| Contains more Vitamin B12Vitamin B12 | +350% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14975% |
| Contains more Vitamin B3Vitamin B3 | +5735.2% |
| Contains more Vitamin B5Vitamin B5 | +276.3% |
| Contains more Vitamin B6Vitamin B6 | +7900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +5200% |
| Contains more CholineCholine | +1490.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 4µg | 212µg | 52% |
| Vitamin B1 | 0.004mg | 0.603mg | 50% |
| Sodium | 166mg | 1303mg | 49% |
| Vitamin B3 | 0.105mg | 6.127mg | 38% |
| Manganese | 0.011mg | 0.882mg | 38% |
| Vitamin B6 | 0.005mg | 0.4mg | 30% |
| Iron | 0.08mg | 2.44mg | 30% |
| Starch | 71.23g | 29% | |
| Vitamin B2 | 0.439mg | 0.087mg | 27% |
| Carbs | 0.73g | 76.31g | 25% |
| Selenium | 20µg | 32.4µg | 23% |
| Phosphorus | 15mg | 154mg | 20% |
| Copper | 0.023mg | 0.166mg | 16% |
| Calories | 52kcal | 359kcal | 15% |
| Vitamin B5 | 0.19mg | 0.715mg | 11% |
| Zinc | 0.03mg | 1.01mg | 9% |
| Calcium | 7mg | 83mg | 8% |
| Fiber | 0g | 1.2g | 5% |
| Magnesium | 11mg | 32mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Polyunsaturated fat | 0g | 0.377g | 3% |
| Choline | 1.1mg | 17.5mg | 3% |
| Vitamin B12 | 0.09µg | 0.02µg | 3% |
| Fats | 0.17g | 1.37g | 2% |
| Potassium | 163mg | 188mg | 1% |
| Protein | 10.9g | 10.42g | 1% |
| Saturated fat | 0g | 0.307g | 1% |
| Monounsaturated fat | 0g | 0.373g | 1% |
| Net carbs | 0.73g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.71g | 1.53g | N/A |
| Vitamin E | 0mg | 0.04mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0µg | 0.5µg | 0% |
| Tryptophan | 0.125mg | 0.086mg | 0% |
| Threonine | 0.449mg | 0.221mg | 0% |
| Isoleucine | 0.661mg | 0.279mg | 0% |
| Leucine | 1.016mg | 0.523mg | 0% |
| Lysine | 0.806mg | 0.189mg | 0% |
| Methionine | 0.399mg | 0.145mg | 0% |
| Phenylalanine | 0.686mg | 0.32mg | 0% |
| Valine | 0.809mg | 0.374mg | 0% |
| Histidine | 0.29mg | 0.15mg | 0% |
| Fructose | 0.07g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +989.2% |
| Contains more FatsFats | +705.9% |
| Contains more CarbsCarbs | +10353.4% |
| Contains more OtherOther | +512.7% |
~equal in
Protein
~10.42g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +240% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +328.6% |
| Contains more MaltoseMaltose | +1514.3% |
