Egg white vs. Porridge — In-Depth Nutrition Comparison
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What are the differences between egg whites and porridge?
- Egg whites are higher in vitamin B2 and selenium, yet porridge is higher in iron and calcium.
- Porridge's daily need coverage for iron is 46% more.
- Egg whites have 28 times more sodium than porridge. While egg whites have 166mg of sodium, porridge has only 6mg.
- The glycemic index of egg whites is lower.
We used Egg, white, raw, fresh and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.
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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 MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +918.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +614.3% |
| Contains more CalciumCalcium | +1142.9% |
| Contains more IronIron | +4575% |
| Contains more CopperCopper | +73.9% |
| Contains more ZincZinc | +333.3% |
| Contains less SodiumSodium | -96.4% |
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 | +1656% |
| Contains more Vitamin B5Vitamin B5 | +167.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1275% |
| Contains more Vitamin B3Vitamin B3 | +395.2% |
| Contains more Vitamin B6Vitamin B6 | +160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +656.9% |
| Contains more OtherOther | +186.4% |
| Contains more FatsFats | +23.5% |
| Contains more CarbsCarbs | +1341.1% |
~equal in
Water
~87.61g
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.08mg | 3.74mg | 46% |
| Vitamin B2 | 0.439mg | 0.025mg | 32% |
| Selenium | 20µg | 2.8µg | 31% |
| Protein | 10.9g | 1.44g | 19% |
| Calcium | 7mg | 87mg | 8% |
| Sodium | 166mg | 6mg | 7% |
| Vitamin B1 | 0.004mg | 0.055mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Potassium | 163mg | 16mg | 4% |
| Carbs | 0.73g | 10.52g | 3% |
| Vitamin B3 | 0.105mg | 0.52mg | 3% |
| Fiber | 0g | 0.5g | 2% |
| Copper | 0.023mg | 0.04mg | 2% |
| Vitamin B5 | 0.19mg | 0.071mg | 2% |
| Folate | 4µg | 12µg | 2% |
| Magnesium | 11mg | 5mg | 1% |
| Zinc | 0.03mg | 0.13mg | 1% |
| Vitamin B6 | 0.005mg | 0.013mg | 1% |
| Polyunsaturated fat | 0g | 0.114g | 1% |
| Calories | 52kcal | 50kcal | 0% |
| Fats | 0.17g | 0.21g | 0% |
| Net carbs | 0.73g | 10.02g | N/A |
| Sugar | 0.71g | 0.03g | N/A |
| Phosphorus | 15mg | 15mg | 0% |
| Vitamin E | 0mg | 0.02mg | 0% |
| Manganese | 0.011mg | 0mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Choline | 1.1mg | 0% | |
| Saturated fat | 0g | 0.033g | 0% |
| Monounsaturated fat | 0g | 0.028g | 0% |
| Tryptophan | 0.125mg | 0.02mg | 0% |
| Threonine | 0.449mg | 0.045mg | 0% |
| Isoleucine | 0.661mg | 0.063mg | 0% |
| Leucine | 1.016mg | 0.11mg | 0% |
| Lysine | 0.806mg | 0.037mg | 0% |
| Methionine | 0.399mg | 0.027mg | 0% |
| Phenylalanine | 0.686mg | 0.078mg | 0% |
| Valine | 0.809mg | 0.07mg | 0% |
| Histidine | 0.29mg | 0.033mg | 0% |
| Fructose | 0.07g | 0% |
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%
4%
Minerals Daily Need Coverage Score
17%
21%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 160mg)
Which food is cheaper?
Porridge is cheaper (difference - $1)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.