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

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How are egg whites and pork jowl different?

  • Egg whites are higher in selenium and vitamin B2; however, pork jowl is richer in vitamin B1, vitamin B12, vitamin B3, phosphorus, zinc, and vitamin B6.
  • Daily need coverage for saturated fat for pork jowl is 126% higher.
  • Egg whites contain 13 times more selenium than pork jowl. While egg whites contain 20µg of selenium, pork jowl contains only 1.5µg.

Egg, white, raw, fresh and Pork, fresh, variety meats and by-products, jowl, raw are the varieties used in this article.

Infographic

Egg white vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +75%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +1233.3%
Contains more IronIron +425%
Contains more CopperCopper +73.9%
Contains more ZincZinc +2700%
Contains more PhosphorusPhosphorus +473.3%
Contains less SodiumSodium -84.9%
~equal in Potassium ~148mg

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% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin B2Vitamin B2 +86%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +9550%
Contains more Vitamin B3Vitamin B3 +4219%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +1700%
Contains more Vitamin B12Vitamin B12 +811.1%
~equal in Vitamin C ~0mg
~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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +70.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +294.6%
Contains more FatsFats +40847.1%
Contains more OtherOther +188.9%

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

All nutrients comparison - raw data values

Nutrient Egg white Pork jowl DV% diff.
Saturated fat 0g 25.26g 115%
Fats 0.17g 69.61g 107%
Monounsaturated fat 0g 32.89g 82%
Polyunsaturated fat 0g 8.11g 54%
Selenium 20µg 1.5µg 34%
Vitamin B1 0.004mg 0.386mg 32%
Calories 52kcal 655kcal 30%
Cholesterol 0mg 90mg 30%
Vitamin B12 0.09µg 0.82µg 30%
Vitamin B3 0.105mg 4.535mg 28%
Vitamin B2 0.439mg 0.236mg 16%
Phosphorus 15mg 86mg 10%
Protein 10.9g 6.38g 9%
Zinc 0.03mg 0.84mg 7%
Vitamin B6 0.005mg 0.09mg 7%
Sodium 166mg 25mg 6%
Iron 0.08mg 0.42mg 4%
Copper 0.023mg 0.04mg 2%
Magnesium 11mg 3mg 2%
Vitamin E 0mg 0.29mg 2%
Vitamin B5 0.19mg 0.25mg 1%
Folate 4µg 1µg 1%
Carbs 0.73g 0g 0%
Net carbs 0.73g 0g N/A
Calcium 7mg 4mg 0%
Potassium 163mg 148mg 0%
Sugar 0.71g 0g N/A
Vitamin A 0µg 3µg 0%
Manganese 0.011mg 0.005mg 0%
Choline 1.1mg 0%
Tryptophan 0.125mg 0.021mg 0%
Threonine 0.449mg 0.21mg 0%
Isoleucine 0.661mg 0.168mg 0%
Leucine 1.016mg 0.446mg 0%
Lysine 0.806mg 0.528mg 0%
Methionine 0.399mg 0.095mg 0%
Phenylalanine 0.686mg 0.239mg 0%
Valine 0.809mg 0.305mg 0%
Histidine 0.29mg 0.072mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Pork jowl
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Egg white
29%
Pork jowl
Minerals Daily Need Coverage Score
17%
Egg white
12%
Pork jowl

Comparison summary

Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 141mg)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 25.26g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.