Egg white vs. Spaghetti — In-Depth Nutrition Comparison
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A recap on differences between egg whites and spaghetti
- Egg whites have more vitamin B2; however, spaghetti is higher in manganese, selenium, copper, fiber, phosphorus, and iron.
- Egg whites cover your daily vitamin B2 needs 32% more than spaghetti.
- Spaghetti contains 166 times less sodium than egg whites. Egg whites contain 166mg of sodium, while spaghetti contains 1mg.
- The glycemic index of spaghetti is higher.
Food varieties used in this article are Egg, white, raw, fresh and Pasta, cooked, unenriched, without added salt.
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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 | +270.5% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more IronIron | +525% |
| Contains more CopperCopper | +334.8% |
| Contains more ZincZinc | +1600% |
| Contains more PhosphorusPhosphorus | +286.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +2827.3% |
| Contains more SeleniumSelenium | +32% |
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 | +2095% |
| Contains more Vitamin B5Vitamin B5 | +69.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +281% |
| Contains more Vitamin B6Vitamin B6 | +880% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +481.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +87.9% |
| Contains more WaterWater | +40.9% |
| Contains more OtherOther | +125% |
| Contains more FatsFats | +447.1% |
| Contains more CarbsCarbs | +4127.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +750% |
| Contains more FructoseFructose | +133.3% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +28.6% |
| Contains more MaltoseMaltose | +471.4% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B2 | 0.439mg | 0.02mg | 32% |
| Manganese | 0.011mg | 0.322mg | 14% |
| Selenium | 20µg | 26.4µg | 12% |
| Starch | 26.01g | 11% | |
| Protein | 10.9g | 5.8g | 10% |
| Carbs | 0.73g | 30.86g | 10% |
| Copper | 0.023mg | 0.1mg | 9% |
| Fiber | 0g | 1.8g | 7% |
| Sodium | 166mg | 1mg | 7% |
| Phosphorus | 15mg | 58mg | 6% |
| Calories | 52kcal | 158kcal | 5% |
| Iron | 0.08mg | 0.5mg | 5% |
| Potassium | 163mg | 44mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Zinc | 0.03mg | 0.51mg | 4% |
| Vitamin B6 | 0.005mg | 0.049mg | 3% |
| Polyunsaturated fat | 0g | 0.326g | 2% |
| Magnesium | 11mg | 18mg | 2% |
| Vitamin B3 | 0.105mg | 0.4mg | 2% |
| Vitamin B5 | 0.19mg | 0.112mg | 2% |
| Choline | 1.1mg | 6.4mg | 1% |
| Saturated fat | 0g | 0.176g | 1% |
| Vitamin B1 | 0.004mg | 0.02mg | 1% |
| Fats | 0.17g | 0.93g | 1% |
| Folate | 4µg | 7µg | 1% |
| Net carbs | 0.73g | 29.06g | N/A |
| Calcium | 7mg | 7mg | 0% |
| Sugar | 0.71g | 0.56g | N/A |
| Vitamin E | 0mg | 0.06mg | 0% |
| Monounsaturated fat | 0g | 0.131g | 0% |
| Tryptophan | 0.125mg | 0.083mg | 0% |
| Threonine | 0.449mg | 0.206mg | 0% |
| Isoleucine | 0.661mg | 0.228mg | 0% |
| Leucine | 1.016mg | 0.44mg | 0% |
| Lysine | 0.806mg | 0.133mg | 0% |
| Methionine | 0.399mg | 0.065mg | 0% |
| Phenylalanine | 0.686mg | 0.297mg | 0% |
| Valine | 0.809mg | 0.262mg | 0% |
| Histidine | 0.29mg | 0.132mg | 0% |
| Fructose | 0.07g | 0.03g | 0% |
| Omega-3 - ALA | 0.024g | 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%
3%
Minerals Daily Need Coverage Score
17%
30%
Comparison summary
Which food is lower in Sugar?
Spaghetti is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Spaghetti contains less Sodium (difference - 165mg)
Which food is richer in minerals?
Spaghetti is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.176g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 49)
Which food is cheaper?
Egg white is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.