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  6. Egg white vs. Pork chop

Egg white vs. Pork chop — In-Depth Nutrition Comparison

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The main differences between Egg white and Pork chop

  • Egg white contains less Vitamin B3, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Zinc, Vitamin B12, and Vitamin B5 than Pork chop.
  • Daily need coverage for Vitamin B3 from Pork chop is 49% higher.

Food types used in this article are Egg, white, raw, fresh and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled.

Infographic

Egg white vs Pork chop 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.
Egg white
Egg white
1
:
9
Pork chop
Pork chop
Contains more Calcium +700%
Contains more Iron +987.5%
Contains more Magnesium +81.8%
Contains more Phosphorus +1506.7%
Contains more Potassium +93.3%
Contains less Sodium -55.4%
Contains more Zinc +10400%
Contains more Copper +356.5%
Contains more Selenium +82%
Equal in Manganese - 0.01
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Contains more Calcium +700%
Contains more Iron +987.5%
Contains more Magnesium +81.8%
Contains more Phosphorus +1506.7%
Contains more Potassium +93.3%
Contains less Sodium -55.4%
Contains more Zinc +10400%
Contains more Copper +356.5%
Contains more Selenium +82%
Equal in Manganese - 0.01

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.
Egg white
Egg white
2
:
8
Pork chop
Pork chop
Contains more Vitamin B2 +40.3%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12150%
Contains more Vitamin B3 +7449.5%
Contains more Vitamin B5 +481.1%
Contains more Vitamin B6 +9680%
Contains more Vitamin B12 +633.3%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Pork chop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Contains more Vitamin B2 +40.3%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12150%
Contains more Vitamin B3 +7449.5%
Contains more Vitamin B5 +481.1%
Contains more Vitamin B6 +9680%
Contains more Vitamin B12 +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
3
:
2
Pork chop
Pork chop
Contains more Carbs +∞%
Contains more Water +42.5%
Contains more Other +31.3%
Contains more Protein +117.6%
Contains more Fats +8341.2%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Pork chop
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more Carbs +∞%
Contains more Water +42.5%
Contains more Other +31.3%
Contains more Protein +117.6%
Contains more Fats +8341.2%

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 Pork chop
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg white Pork chop Opinion
Net carbs 0.73g 0g Egg white
Protein 10.9g 23.72g Pork chop
Fats 0.17g 14.35g Pork chop
Carbs 0.73g 0g Egg white
Calories 52kcal 231kcal Pork chop
Fructose 0.07g Egg white
Sugar 0.71g 0g Pork chop
Calcium 7mg 56mg Pork chop
Iron 0.08mg 0.87mg Pork chop
Magnesium 11mg 20mg Pork chop
Phosphorus 15mg 241mg Pork chop
Potassium 163mg 315mg Pork chop
Sodium 166mg 74mg Pork chop
Zinc 0.03mg 3.15mg Pork chop
Copper 0.023mg 0.105mg Pork chop
Manganese 0.011mg 0.01mg Egg white
Selenium 20µg 36.4µg Pork chop
Vitamin A 0IU 15IU Pork chop
Vitamin A RAE 0µg 4µg Pork chop
Vitamin E 0mg 0.21mg Pork chop
Vitamin D 0IU 40IU Pork chop
Vitamin D 0µg 1µg Pork chop
Vitamin B1 0.004mg 0.49mg Pork chop
Vitamin B2 0.439mg 0.313mg Egg white
Vitamin B3 0.105mg 7.927mg Pork chop
Vitamin B5 0.19mg 1.104mg Pork chop
Vitamin B6 0.005mg 0.489mg Pork chop
Folate 4µg 0µg Egg white
Vitamin B12 0.09µg 0.66µg Pork chop
Tryptophan 0.125mg 0.282mg Pork chop
Threonine 0.449mg 1.043mg Pork chop
Isoleucine 0.661mg 1.123mg Pork chop
Leucine 1.016mg 1.952mg Pork chop
Lysine 0.806mg 2.109mg Pork chop
Methionine 0.399mg 0.65mg Pork chop
Phenylalanine 0.686mg 0.985mg Pork chop
Valine 0.809mg 1.2mg Pork chop
Histidine 0.29mg 0.965mg Pork chop
Cholesterol 0mg 78mg Egg white
Trans Fat 0.066g Egg white
Saturated Fat 0g 4.339g Egg white
Omega-3 - DHA 0g 0.001g Pork chop
Omega-3 - DPA 0g 0.011g Pork chop
Monounsaturated Fat 0g 4.887g Pork chop
Polyunsaturated fat 0g 1.894g Pork chop
Omega-6 - Eicosadienoic acid 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Pork chop
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
11%
Egg white
53%
Pork chop
Minerals Daily Need Coverage Score
17%
Egg white
53%
Pork chop

Comparison summary

Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 92mg)
Which food is cheaper?
Pork chop
Pork chop is cheaper (difference - $0.2)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 4.339g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.