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  6. Egg white vs. Potato pancake

Egg white vs. Potato pancake — In-Depth Nutrition Comparison

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What are the main differences between egg whites and potato pancake?

  • Egg whites are richer in vitamin B2 and selenium, yet potato pancake is richer in vitamin B6, vitamin C, iron, copper, phosphorus, and potassium.
  • Potato pancake's daily need coverage for vitamin B6 is 34% higher.
  • Egg whites have 3 times more vitamin B2 than potato pancake. Egg whites have 0.439mg of vitamin B2, while potato pancake has 0.173mg.
  • Egg whites contain less sodium.

We used Egg, white, raw, fresh and Potato pancakes types in this comparison.

Infographic

Egg white vs Potato pancake 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.
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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains less SodiumSodium -78.3%
Contains more SeleniumSelenium +124.7%
Contains more MagnesiumMagnesium +227.3%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +281.6%
Contains more IronIron +1987.5%
Contains more CopperCopper +682.6%
Contains more ZincZinc +2233.3%
Contains more PhosphorusPhosphorus +753.3%
Contains more ManganeseManganese +2263.6%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3850%
Contains more Vitamin B3Vitamin B3 +1492.4%
Contains more Vitamin B5Vitamin B5 +298.4%
Contains more Vitamin B6Vitamin B6 +8860%
Contains more Vitamin B12Vitamin B12 +222.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +925%
Contains more CholineCholine +6645.5%

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% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more ProteinProtein +79.3%
Contains more WaterWater +83.3%
Contains more FatsFats +8582.4%
Contains more CarbsCarbs +3709.6%
Contains more OtherOther +468.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 g
Contains more LactoseLactose +133.3%
Contains more MaltoseMaltose +133.3%
Contains more GalactoseGalactose +133.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +457.1%
Contains more GlucoseGlucose +123.5%
Contains more FructoseFructose +700%

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 Potato pancake
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Egg white Potato pancake DV% diff.
Polyunsaturated fat 0g 7.516g 50%
Vitamin B6 0.005mg 0.448mg 34%
Cholesterol 0mg 95mg 32%
Vitamin C 0mg 27.6mg 31%
Sodium 166mg 764mg 26%
Fats 0.17g 14.76g 22%
Vitamin B2 0.439mg 0.173mg 20%
Selenium 20µg 8.9µg 20%
Iron 0.08mg 1.67mg 20%
Copper 0.023mg 0.18mg 17%
Phosphorus 15mg 128mg 16%
Potassium 163mg 622mg 14%
Vitamin B1 0.004mg 0.158mg 13%
Fiber 0g 3.3g 13%
Choline 1.1mg 74.2mg 13%
Saturated fat 0g 2.496g 11%
Manganese 0.011mg 0.26mg 11%
Vitamin B5 0.19mg 0.757mg 11%
Calories 52kcal 268kcal 11%
Protein 10.9g 6.08g 10%
Vitamin B3 0.105mg 1.672mg 10%
Carbs 0.73g 27.81g 9%
Monounsaturated fat 0g 3.73g 9%
Starch 20.88g 9%
Folate 4µg 41µg 9%
Vitamin B12 0.09µg 0.29µg 8%
Magnesium 11mg 36mg 6%
Zinc 0.03mg 0.7mg 6%
Vitamin A 0µg 32µg 4%
Calcium 7mg 32mg 3%
Vitamin E 0mg 0.23mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin K 0µg 2.7µg 2%
Fructose 0.07g 0.56g 1%
Vitamin D 0IU 11IU 1%
Net carbs 0.73g 24.51g N/A
Sugar 0.71g 1.79g N/A
Tryptophan 0.125mg 0.087mg 0%
Threonine 0.449mg 0.24mg 0%
Isoleucine 0.661mg 0.28mg 0%
Leucine 1.016mg 0.442mg 0%
Lysine 0.806mg 0.389mg 0%
Methionine 0.399mg 0.137mg 0%
Phenylalanine 0.686mg 0.3mg 0%
Valine 0.809mg 0.369mg 0%
Histidine 0.29mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Potato pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
37%
Potato pancake
Minerals Daily Need Coverage Score
17%
Egg white
47%
Potato pancake

Comparison summary

Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $1)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 2.496g)

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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.