Egg white vs. Potato — In-Depth Nutrition Comparison
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What are the main differences between egg whites and potatoes?
- Egg whites are richer in selenium and vitamin B2, yet potatoes are richer in vitamin B6, vitamin C, copper, iron, fiber, manganese, and potassium.
- Egg whites' daily need coverage for selenium is 36% higher.
- Egg whites have 28 times more sodium than potatoes. Egg whites have 166mg of sodium, while potatoes have 6mg.
- Egg whites have a lower glycemic index than potatoes.
We used Egg, white, raw, fresh and Potatoes, flesh, and skin, raw types in this comparison.
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.
| Contains more SeleniumSelenium | +4900% |
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +160.7% |
| Contains more IronIron | +912.5% |
| Contains more CopperCopper | +378.3% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +280% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +1718.2% |
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 | +1271.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1925% |
| Contains more Vitamin B3Vitamin B3 | +910.5% |
| Contains more Vitamin B5Vitamin B5 | +55.3% |
| Contains more Vitamin B6Vitamin B6 | +5860% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +1000% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 0.4µg | 36% |
| Vitamin B2 | 0.439mg | 0.032mg | 31% |
| Vitamin B6 | 0.005mg | 0.298mg | 23% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Protein | 10.9g | 2.05g | 18% |
| Copper | 0.023mg | 0.11mg | 10% |
| Iron | 0.08mg | 0.81mg | 9% |
| Manganese | 0.011mg | 0.2mg | 8% |
| Fiber | 0g | 2.1g | 8% |
| Potassium | 163mg | 425mg | 8% |
| Sodium | 166mg | 6mg | 7% |
| Starch | 15.29g | 6% | |
| Phosphorus | 15mg | 57mg | 6% |
| Carbs | 0.73g | 17.49g | 6% |
| Vitamin B1 | 0.004mg | 0.081mg | 6% |
| Vitamin B3 | 0.105mg | 1.061mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Magnesium | 11mg | 23mg | 3% |
| Folate | 4µg | 15µg | 3% |
| Vitamin B5 | 0.19mg | 0.295mg | 2% |
| Vitamin K | 0µg | 2µg | 2% |
| Zinc | 0.03mg | 0.3mg | 2% |
| Choline | 1.1mg | 12.1mg | 2% |
| Calories | 52kcal | 77kcal | 1% |
| Calcium | 7mg | 12mg | 1% |
| Fats | 0.17g | 0.09g | 0% |
| Net carbs | 0.73g | 15.39g | N/A |
| Sugar | 0.71g | 0.82g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Saturated fat | 0g | 0.025g | 0% |
| Monounsaturated fat | 0g | 0.002g | 0% |
| Polyunsaturated fat | 0g | 0.042g | 0% |
| Tryptophan | 0.125mg | 0.021mg | 0% |
| Threonine | 0.449mg | 0.067mg | 0% |
| Isoleucine | 0.661mg | 0.066mg | 0% |
| Leucine | 1.016mg | 0.098mg | 0% |
| Lysine | 0.806mg | 0.107mg | 0% |
| Methionine | 0.399mg | 0.032mg | 0% |
| Phenylalanine | 0.686mg | 0.081mg | 0% |
| Valine | 0.809mg | 0.103mg | 0% |
| Histidine | 0.29mg | 0.035mg | 0% |
| Fructose | 0.07g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +431.7% |
| Contains more FatsFats | +88.9% |
| Contains more CarbsCarbs | +2295.9% |
| Contains more OtherOther | +77.8% |
~equal in
Water
~79.25g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +142.9% |
| Contains more FructoseFructose | +271.4% |
~equal in
Glucose
~0.31g