Egg white vs. Quinoa — In-Depth Nutrition Comparison
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Differences between egg whites and quinoa
- Egg whites have more selenium and vitamin B2, while quinoa has more manganese, phosphorus, copper, iron, magnesium, fiber, zinc, and folate.
- Egg whites' daily need coverage for selenium is 31% higher.
- Quinoa contains 4 times less vitamin B2 than egg whites. Egg whites contain 0.439mg of vitamin B2, while quinoa contains 0.11mg.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of quinoa is 53.
The food types used in this comparison are Egg, white, raw, fresh and Quinoa, cooked.
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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 | +614.3% |
| Contains more MagnesiumMagnesium | +481.8% |
| Contains more CalciumCalcium | +142.9% |
| Contains more IronIron | +1762.5% |
| Contains more CopperCopper | +734.8% |
| Contains more ZincZinc | +3533.3% |
| Contains more PhosphorusPhosphorus | +913.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +5636.4% |
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 | +299.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2575% |
| Contains more Vitamin B3Vitamin B3 | +292.4% |
| Contains more Vitamin B6Vitamin B6 | +2360% |
| Contains more FolateFolate | +950% |
| Contains more CholineCholine | +1990.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +147.7% |
| Contains more WaterWater | +22.3% |
| Contains more FatsFats | +1029.4% |
| Contains more CarbsCarbs | +2817.8% |
| Contains more OtherOther | +22.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
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 Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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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 vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 20µg | 2.8µg | 31% |
| Manganese | 0.011mg | 0.631mg | 27% |
| Vitamin B2 | 0.439mg | 0.11mg | 25% |
| Phosphorus | 15mg | 152mg | 20% |
| Copper | 0.023mg | 0.192mg | 19% |
| Iron | 0.08mg | 1.49mg | 18% |
| Protein | 10.9g | 4.4g | 13% |
| Magnesium | 11mg | 64mg | 13% |
| Fiber | 0g | 2.8g | 11% |
| Folate | 4µg | 42µg | 10% |
| Zinc | 0.03mg | 1.09mg | 10% |
| Vitamin B6 | 0.005mg | 0.123mg | 9% |
| Vitamin B1 | 0.004mg | 0.107mg | 9% |
| Starch | 17.63g | 7% | |
| Carbs | 0.73g | 21.3g | 7% |
| Sodium | 166mg | 7mg | 7% |
| Polyunsaturated fat | 0g | 1.078g | 7% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.19mg | 4% | |
| Vitamin E | 0mg | 0.63mg | 4% |
| Choline | 1.1mg | 23mg | 4% |
| Calories | 52kcal | 120kcal | 3% |
| Fats | 0.17g | 1.92g | 3% |
| Vitamin B3 | 0.105mg | 0.412mg | 2% |
| Calcium | 7mg | 17mg | 1% |
| Saturated fat | 0g | 0.231g | 1% |
| Monounsaturated fat | 0g | 0.528g | 1% |
| Net carbs | 0.73g | 18.5g | N/A |
| Potassium | 163mg | 172mg | 0% |
| Sugar | 0.71g | 0.87g | N/A |
| Tryptophan | 0.125mg | 0.052mg | 0% |
| Threonine | 0.449mg | 0.131mg | 0% |
| Isoleucine | 0.661mg | 0.157mg | 0% |
| Leucine | 1.016mg | 0.261mg | 0% |
| Lysine | 0.806mg | 0.239mg | 0% |
| Methionine | 0.399mg | 0.096mg | 0% |
| Phenylalanine | 0.686mg | 0.185mg | 0% |
| Valine | 0.809mg | 0.185mg | 0% |
| Histidine | 0.29mg | 0.127mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
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%
11%
Minerals Daily Need Coverage Score
17%
38%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 159mg)
Which food is cheaper?
Quinoa is cheaper (difference - $1)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.