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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.

Infographic

Egg white vs Rye 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.
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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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.
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%
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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%
~equal in Vitamin C ~0mg
~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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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
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
Rye
Rye
2
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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

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 Rye
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 Rye 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Rye
Low Calories diet ok
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
35%
Rye
Minerals Daily Need Coverage Score
17%
Egg white
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 164mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 34)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.