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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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
