Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Egg white vs. Raspberry — In-Depth Nutrition Comparison

Compare

What are the main differences between egg whites and raspberries?

  • Egg whites are richer in selenium and vitamin B2, yet raspberries are richer in vitamin C, manganese, fiber, iron, copper, vitamin K, and vitamin E.
  • Egg whites' daily need coverage for selenium is 36% higher.
  • Egg whites have 166 times more sodium than raspberries. Egg whites have 166mg of sodium, while raspberries have 1mg.
  • Egg whites have a lower glycemic index than raspberries.

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

Infographic

Egg white vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more SeleniumSelenium +9900%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +257.1%
Contains more IronIron +762.5%
Contains more CopperCopper +291.3%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +5990.9%
~equal in Potassium ~151mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B2Vitamin B2 +1055.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B3Vitamin B3 +469.5%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +425%
Contains more CholineCholine +1018.2%
~equal in Vitamin D ~0µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +808.3%
Contains more OtherOther +37%
Contains more FatsFats +282.4%
Contains more CarbsCarbs +1535.6%
~equal in Water ~85.75g

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
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +185.7%
Contains more GlucoseGlucose +447.1%
Contains more FructoseFructose +3257.1%
~equal in Starch ~0g

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 Raspberry
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Raspberry DV% diff.
Selenium 20µg 0.2µg 36%
Vitamin B2 0.439mg 0.038mg 31%
Manganese 0.011mg 0.67mg 29%
Vitamin C 0mg 26.2mg 29%
Fiber 0g 6.5g 26%
Protein 10.9g 1.2g 19%
Iron 0.08mg 0.69mg 8%
Vitamin K 0µg 7.8µg 7%
Copper 0.023mg 0.09mg 7%
Sodium 166mg 1mg 7%
Vitamin E 0mg 0.87mg 6%
Folate 4µg 21µg 4%
Carbs 0.73g 11.94g 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B6 0.005mg 0.055mg 4%
Zinc 0.03mg 0.42mg 4%
Polyunsaturated fat 0g 0.375g 3%
Vitamin B5 0.19mg 0.329mg 3%
Vitamin B3 0.105mg 0.598mg 3%
Fructose 0.07g 2.35g 3%
Magnesium 11mg 22mg 3%
Vitamin B1 0.004mg 0.032mg 2%
Calcium 7mg 25mg 2%
Phosphorus 15mg 29mg 2%
Choline 1.1mg 12.3mg 2%
Fats 0.17g 0.65g 1%
Calories 52kcal 52kcal 0%
Net carbs 0.73g 5.44g N/A
Potassium 163mg 151mg 0%
Sugar 0.71g 4.42g N/A
Vitamin A 0µg 2µg 0%
Saturated fat 0g 0.019g 0%
Monounsaturated fat 0g 0.064g 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%

Which food is preferable for your diet?

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

People also compare

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
16%
Raspberry
Minerals Daily Need Coverage Score
17%
Egg white
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 165mg)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.71g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.