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% |
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 |
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
