Egg white vs. Rye — In-Depth Nutrition Comparison
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What are the main differences between egg whites and rye?
- Egg whites have less manganese, fiber, phosphorus, copper, iron, vitamin B3, vitamin B1, vitamin B5, zinc, and magnesium than rye.
- Rye's daily need coverage for manganese is 112% higher.
- Egg whites have a lower glycemic index than rye.
We used Egg, white, raw, fresh and Rye grain types in this comparison.
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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 | +43.9% |
| Contains more MagnesiumMagnesium | +900% |
| Contains more CalciumCalcium | +242.9% |
| Contains more PotassiumPotassium | +212.9% |
| Contains more IronIron | +3187.5% |
| Contains more CopperCopper | +1495.7% |
| Contains more ZincZinc | +8733.3% |
| Contains more PhosphorusPhosphorus | +2113.3% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +23327.3% |
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 | +74.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +7800% |
| Contains more Vitamin B3Vitamin B3 | +3966.7% |
| Contains more Vitamin B5Vitamin B5 | +666.3% |
| Contains more Vitamin B6Vitamin B6 | +5780% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +850% |
| Contains more CholineCholine | +2663.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.011mg | 2.577mg | 112% |
| Fiber | 0g | 15.1g | 60% |
| Phosphorus | 15mg | 332mg | 45% |
| Copper | 0.023mg | 0.367mg | 38% |
| Iron | 0.08mg | 2.63mg | 32% |
| Vitamin B3 | 0.105mg | 4.27mg | 26% |
| Vitamin B1 | 0.004mg | 0.316mg | 26% |
| Vitamin B5 | 0.19mg | 1.456mg | 25% |
| Carbs | 0.73g | 75.86g | 25% |
| Magnesium | 11mg | 110mg | 24% |
| Zinc | 0.03mg | 2.65mg | 24% |
| Vitamin B6 | 0.005mg | 0.294mg | 22% |
| Calories | 52kcal | 338kcal | 14% |
| Vitamin B2 | 0.439mg | 0.251mg | 14% |
| Selenium | 20µg | 13.9µg | 11% |
| Potassium | 163mg | 510mg | 10% |
| Folate | 4µg | 38µg | 9% |
| Sodium | 166mg | 2mg | 7% |
| Vitamin E | 0mg | 0.85mg | 6% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Polyunsaturated fat | 0g | 0.767g | 5% |
| Choline | 1.1mg | 30.4mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Fats | 0.17g | 1.63g | 2% |
| Calcium | 7mg | 24mg | 2% |
| Protein | 10.9g | 10.34g | 1% |
| Saturated fat | 0g | 0.197g | 1% |
| Monounsaturated fat | 0g | 0.208g | 1% |
| Net carbs | 0.73g | 60.76g | N/A |
| Sugar | 0.71g | 0.98g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.125mg | 0.108mg | 0% |
| Threonine | 0.449mg | 0.289mg | 0% |
| Isoleucine | 0.661mg | 0.208mg | 0% |
| Leucine | 1.016mg | 0.563mg | 0% |
| Lysine | 0.806mg | 0.286mg | 0% |
| Methionine | 0.399mg | 0.153mg | 0% |
| Phenylalanine | 0.686mg | 0.435mg | 0% |
| Valine | 0.809mg | 0.317mg | 0% |
| Histidine | 0.29mg | 0.189mg | 0% |
| Fructose | 0.07g | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +726.1% |
| Contains more FatsFats | +858.8% |
| Contains more CarbsCarbs | +10291.8% |
| Contains more OtherOther | +149.2% |
~equal in
Protein
~10.34g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +112.5% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +914.3% |
| Contains more FructoseFructose | +57.1% |
~equal in
Starch
~0g
