Egg white vs. Soy sauce — In-Depth Nutrition Comparison
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What are the differences between egg whites and soy sauce?
- Egg whites are higher in selenium and vitamin B2, yet soy sauce is higher in manganese, phosphorus, iron, magnesium, vitamin B3, vitamin B6, and potassium.
- Soy sauce's daily need coverage for sodium is 232% more.
- Egg whites have 40 times more selenium than soy sauce. While egg whites have 20µg of selenium, soy sauce has only 0.5µg.
- The amount of sodium in egg whites is lower.
- The glycemic index of egg whites is lower.
We used Egg, white, raw, fresh and Soy sauce made from soy and wheat (shoyu) types in this article.
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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 less SodiumSodium | -97% |
| Contains more SeleniumSelenium | +3900% |
| Contains more MagnesiumMagnesium | +572.7% |
| Contains more CalciumCalcium | +371.4% |
| Contains more PotassiumPotassium | +166.9% |
| Contains more IronIron | +1712.5% |
| Contains more CopperCopper | +87% |
| Contains more ZincZinc | +2800% |
| Contains more PhosphorusPhosphorus | +1006.7% |
| Contains more ManganeseManganese | +9154.5% |
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 | +166.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +725% |
| Contains more Vitamin B3Vitamin B3 | +1991.4% |
| Contains more Vitamin B5Vitamin B5 | +56.3% |
| Contains more Vitamin B6Vitamin B6 | +2860% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +1563.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 166mg | 5493mg | 232% |
| Manganese | 0.011mg | 1.018mg | 44% |
| Selenium | 20µg | 0.5µg | 35% |
| Phosphorus | 15mg | 166mg | 22% |
| Vitamin B2 | 0.439mg | 0.165mg | 21% |
| Iron | 0.08mg | 1.45mg | 17% |
| Magnesium | 11mg | 74mg | 15% |
| Vitamin B3 | 0.105mg | 2.196mg | 13% |
| Vitamin B6 | 0.005mg | 0.148mg | 11% |
| Zinc | 0.03mg | 0.87mg | 8% |
| Potassium | 163mg | 435mg | 8% |
| Protein | 10.9g | 8.14g | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Folate | 4µg | 14µg | 3% |
| Fiber | 0g | 0.8g | 3% |
| Choline | 1.1mg | 18.3mg | 3% |
| Calcium | 7mg | 33mg | 3% |
| Vitamin B1 | 0.004mg | 0.033mg | 2% |
| Polyunsaturated fat | 0g | 0.263g | 2% |
| Vitamin B5 | 0.19mg | 0.297mg | 2% |
| Copper | 0.023mg | 0.043mg | 2% |
| Carbs | 0.73g | 4.93g | 1% |
| Fats | 0.17g | 0.57g | 1% |
| Calories | 52kcal | 53kcal | 0% |
| Net carbs | 0.73g | 4.13g | N/A |
| Sugar | 0.71g | 0.4g | N/A |
| Saturated fat | 0g | 0.073g | 0% |
| Monounsaturated fat | 0g | 0.088g | 0% |
| Tryptophan | 0.125mg | 0.096mg | 0% |
| Threonine | 0.449mg | 0.271mg | 0% |
| Isoleucine | 0.661mg | 0.318mg | 0% |
| Leucine | 1.016mg | 0.537mg | 0% |
| Lysine | 0.806mg | 0.381mg | 0% |
| Methionine | 0.399mg | 0.097mg | 0% |
| Phenylalanine | 0.686mg | 0.353mg | 0% |
| Valine | 0.809mg | 0.332mg | 0% |
| Histidine | 0.29mg | 0.174mg | 0% |
| Fructose | 0.07g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.9% |
| Contains more WaterWater | +23.1% |
| Contains more FatsFats | +235.3% |
| Contains more CarbsCarbs | +575.3% |
| Contains more OtherOther | +2314.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +13.3% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +42.9% |
~equal in
Starch
~0g
