Egg white vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
Compare
Important differences between egg whites and saltine cracker (includes oyster, soda, soup)
- Egg whites have more selenium; however, saltine cracker (includes oyster, soda, soup) has more iron, vitamin B1, vitamin B3, folate, manganese, vitamin K, copper, and phosphorus.
- Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 69% more.
- Egg whites have 2 times more selenium than saltine cracker (includes oyster, soda, soup). Egg whites have 20µg of selenium, while saltine cracker (includes oyster, soda, soup) has 10.3µg.
- Egg whites are lower in sodium.
- Saltine cracker (includes oyster, soda, soup) has a higher glycemic index than egg whites.
The food varieties used in the comparison are Egg, white, raw, fresh and Crackers, saltines (includes oyster, soda, soup).
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.
| Contains less SodiumSodium | -82.4% |
| Contains more SeleniumSelenium | +94.2% |
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more CalciumCalcium | +171.4% |
| Contains more IronIron | +6862.5% |
| Contains more CopperCopper | +504.3% |
| Contains more ZincZinc | +2200% |
| Contains more PhosphorusPhosphorus | +580% |
| Contains more ManganeseManganese | +6136.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17450% |
| Contains more Vitamin B2Vitamin B2 | +10.9% |
| Contains more Vitamin B3Vitamin B3 | +6035.2% |
| Contains more Vitamin B5Vitamin B5 | +182.1% |
| Contains more Vitamin B6Vitamin B6 | +1620% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3250% |
| Contains more CholineCholine | +1418.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.08mg | 5.57mg | 69% |
| Vitamin B1 | 0.004mg | 0.702mg | 58% |
| Vitamin B3 | 0.105mg | 6.442mg | 40% |
| Sodium | 166mg | 941mg | 34% |
| Folate | 4µg | 134µg | 33% |
| Polyunsaturated fat | 0g | 4.835g | 32% |
| Manganese | 0.011mg | 0.686mg | 29% |
| Starch | 67.83g | 28% | |
| Carbs | 0.73g | 74.05g | 24% |
| Vitamin K | 0µg | 25.4µg | 21% |
| Calories | 52kcal | 418kcal | 18% |
| Selenium | 20µg | 10.3µg | 18% |
| Copper | 0.023mg | 0.139mg | 13% |
| Fats | 0.17g | 8.64g | 13% |
| Phosphorus | 15mg | 102mg | 12% |
| Fiber | 0g | 2.8g | 11% |
| Saturated fat | 0g | 1.653g | 8% |
| Vitamin E | 0mg | 1.15mg | 8% |
| Vitamin B5 | 0.19mg | 0.536mg | 7% |
| Vitamin B6 | 0.005mg | 0.086mg | 6% |
| Zinc | 0.03mg | 0.69mg | 6% |
| Monounsaturated fat | 0g | 1.986g | 5% |
| Vitamin B2 | 0.439mg | 0.487mg | 4% |
| Protein | 10.9g | 9.46g | 3% |
| Choline | 1.1mg | 16.7mg | 3% |
| Magnesium | 11mg | 23mg | 3% |
| Calcium | 7mg | 19mg | 1% |
| Net carbs | 0.73g | 71.25g | N/A |
| Potassium | 163mg | 152mg | 0% |
| Sugar | 0.71g | 1.29g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B12 | 0.09µg | 0.09µg | 0% |
| Trans fat | 0.167g | N/A | |
| Tryptophan | 0.125mg | 0.116mg | 0% |
| Threonine | 0.449mg | 0.268mg | 0% |
| Isoleucine | 0.661mg | 0.333mg | 0% |
| Leucine | 1.016mg | 0.652mg | 0% |
| Lysine | 0.806mg | 0.172mg | 0% |
| Methionine | 0.399mg | 0.147mg | 0% |
| Phenylalanine | 0.686mg | 0.45mg | 0% |
| Valine | 0.809mg | 0.399mg | 0% |
| Histidine | 0.29mg | 0.197mg | 0% |
| Fructose | 0.07g | 0.19g | 0% |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | N/A | |
| Omega-6 - Linoleic acid | 4.25g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more ProteinProtein | +15.2% |
| Contains more WaterWater | +1634.1% |
| Contains more FatsFats | +4982.4% |
| Contains more CarbsCarbs | +10043.8% |
| Contains more OtherOther | +344.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
67.83 g
Sucrose:
0 g
Glucose:
0.12 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0.98 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +183.3% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +171.4% |
| Contains more MaltoseMaltose | +1300% |