Egg white vs. Spinach raw — In-Depth Nutrition Comparison
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Differences between egg whites and spinach raw
- Egg whites have more selenium and vitamin B2, while spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, and vitamin B6.
- Spinach raw's daily need coverage for vitamin K is 402% higher.
- Spinach raw contains 20 times less selenium than egg whites. Egg whites contain 20µg of selenium, while spinach raw contains 1µg.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of spinach raw is 32.
The food types used in this comparison are Egg, white, raw, fresh and Spinach, raw.
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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 SeleniumSelenium | +1900% |
| Contains more MagnesiumMagnesium | +618.2% |
| Contains more CalciumCalcium | +1314.3% |
| Contains more PotassiumPotassium | +242.3% |
| Contains more IronIron | +3287.5% |
| Contains more CopperCopper | +465.2% |
| Contains more ZincZinc | +1666.7% |
| Contains more PhosphorusPhosphorus | +226.7% |
| Contains less SodiumSodium | -52.4% |
| Contains more ManganeseManganese | +8054.5% |
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 | +132.3% |
| Contains more Vitamin B5Vitamin B5 | +192.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1850% |
| Contains more Vitamin B3Vitamin B3 | +589.5% |
| Contains more Vitamin B6Vitamin B6 | +3800% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4750% |
| Contains more CholineCholine | +1654.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 482.9µg | 402% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 4µg | 194µg | 48% |
| Manganese | 0.011mg | 0.897mg | 39% |
| Selenium | 20µg | 1µg | 35% |
| Iron | 0.08mg | 2.71mg | 33% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Vitamin B2 | 0.439mg | 0.189mg | 19% |
| Protein | 10.9g | 2.86g | 16% |
| Magnesium | 11mg | 79mg | 16% |
| Vitamin B6 | 0.005mg | 0.195mg | 15% |
| Vitamin E | 0mg | 2.03mg | 14% |
| Potassium | 163mg | 558mg | 12% |
| Copper | 0.023mg | 0.13mg | 12% |
| Fiber | 0g | 2.2g | 9% |
| Calcium | 7mg | 99mg | 9% |
| Vitamin B1 | 0.004mg | 0.078mg | 6% |
| Zinc | 0.03mg | 0.53mg | 5% |
| Phosphorus | 15mg | 49mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Sodium | 166mg | 79mg | 4% |
| Vitamin B3 | 0.105mg | 0.724mg | 4% |
| Choline | 1.1mg | 19.3mg | 3% |
| Vitamin B5 | 0.19mg | 0.065mg | 3% |
| Polyunsaturated fat | 0g | 0.165g | 1% |
| Calories | 52kcal | 23kcal | 1% |
| Carbs | 0.73g | 3.63g | 1% |
| Fats | 0.17g | 0.39g | 0% |
| Net carbs | 0.73g | 1.43g | N/A |
| Sugar | 0.71g | 0.42g | N/A |
| Saturated fat | 0g | 0.063g | 0% |
| Monounsaturated fat | 0g | 0.01g | 0% |
| Tryptophan | 0.125mg | 0.039mg | 0% |
| Threonine | 0.449mg | 0.122mg | 0% |
| Isoleucine | 0.661mg | 0.147mg | 0% |
| Leucine | 1.016mg | 0.223mg | 0% |
| Lysine | 0.806mg | 0.174mg | 0% |
| Methionine | 0.399mg | 0.053mg | 0% |
| Phenylalanine | 0.686mg | 0.129mg | 0% |
| Valine | 0.809mg | 0.161mg | 0% |
| Histidine | 0.29mg | 0.064mg | 0% |
| Fructose | 0.07g | 0.15g | 0% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +281.1% |
| Contains more FatsFats | +129.4% |
| Contains more CarbsCarbs | +397.3% |
| Contains more OtherOther | +173% |
~equal in
Water
~91.4g
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:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more GlucoseGlucose | +209.1% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +114.3% |
| Contains more GalactoseGalactose | +42.9% |
~equal in
Starch
~0g
~equal in
Sucrose
~0.07g