Egg white vs. Shortbread — In-Depth Nutrition Comparison
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What are the main differences between egg whites and shortbread?
- Egg whites are richer in selenium and vitamin B2, yet shortbread is richer in iron, vitamin B1, vitamin B3, folate, manganese, vitamin E, and vitamin K.
- Shortbread's daily need coverage for saturated fat is 41% higher.
- Egg whites have 3 times more selenium than shortbread. Egg whites have 20µg of selenium, while shortbread has 6.2µg.
- Egg whites have a lower glycemic index than shortbread.
We used Egg, white, raw, fresh and Cookies, shortbread, commercially prepared, plain types in this comparison.
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.
| Contains more PotassiumPotassium | +85.2% |
| Contains less SodiumSodium | -53% |
| Contains more SeleniumSelenium | +222.6% |
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more CalciumCalcium | +85.7% |
| Contains more IronIron | +3625% |
| Contains more CopperCopper | +291.3% |
| Contains more ZincZinc | +1533.3% |
| Contains more PhosphorusPhosphorus | +340% |
| Contains more ManganeseManganese | +3472.7% |
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 | +39.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +22.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +8725% |
| Contains more Vitamin B3Vitamin B3 | +3019% |
| Contains more Vitamin B5Vitamin B5 | +68.9% |
| Contains more Vitamin B6Vitamin B6 | +1320% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1925% |
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:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
| Contains more ProteinProtein | +103% |
| Contains more WaterWater | +2332.5% |
| Contains more FatsFats | +15323.5% |
| Contains more CarbsCarbs | +8637% |
| Contains more OtherOther | +63.5% |
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:
40.47 g
Sucrose:
20.99 g
Glucose:
0.36 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +29885.7% |
| Contains more FructoseFructose | +328.6% |
~equal in
Glucose
~0.36g
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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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0g | 8.326g | 56% |
| Fats | 0.17g | 26.22g | 40% |
| Saturated fat | 0g | 8.105g | 37% |
| Iron | 0.08mg | 2.98mg | 36% |
| Vitamin B1 | 0.004mg | 0.353mg | 29% |
| Selenium | 20µg | 6.2µg | 25% |
| Calories | 52kcal | 514kcal | 23% |
| Carbs | 0.73g | 63.78g | 21% |
| Vitamin B3 | 0.105mg | 3.275mg | 20% |
| Folate | 4µg | 81µg | 19% |
| Monounsaturated fat | 0g | 6.708g | 17% |
| Starch | 40.47g | 17% | |
| Manganese | 0.011mg | 0.393mg | 17% |
| Vitamin E | 0mg | 2.44mg | 16% |
| Protein | 10.9g | 5.37g | 11% |
| Vitamin B2 | 0.439mg | 0.314mg | 10% |
| Vitamin K | 0µg | 11µg | 9% |
| Sodium | 166mg | 353mg | 8% |
| Phosphorus | 15mg | 66mg | 7% |
| Copper | 0.023mg | 0.09mg | 7% |
| Fiber | 0g | 1.3g | 5% |
| Vitamin B6 | 0.005mg | 0.071mg | 5% |
| Zinc | 0.03mg | 0.49mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.19mg | 0.321mg | 3% |
| Potassium | 163mg | 88mg | 2% |
| Calcium | 7mg | 13mg | 1% |
| Magnesium | 11mg | 14mg | 1% |
| Net carbs | 0.73g | 62.48g | N/A |
| Sugar | 0.71g | 21.65g | N/A |
| Trans fat | 0.714g | N/A | |
| Choline | 1.1mg | 0.9mg | 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% | |
| Fructose | 0.07g | 0.3g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.885g | N/A | |
| Omega-3 - DPA | 0g | 0.002g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.033g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 7.253g | 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%
30%
Minerals Daily Need Coverage Score
17%
34%
Comparison summary
Which food is richer in minerals?
Shortbread is relatively richer in minerals
Which food is cheaper?
Shortbread is cheaper (difference - $1)
Which food is richer in vitamins?
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 20.94g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 187mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 8.105g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)