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  6. Egg white vs. Spread

Egg white vs. Spread — In-Depth Nutrition Comparison

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What are the differences between Egg white and Spread?

  • Egg white is higher in Vitamin B2, and Selenium, yet Spread is higher in Vitamin B12, Vitamin B1, Copper, Vitamin E , and Choline.
  • Spread's daily need coverage for Vitamin B12 is 43% more.
  • Egg white has 3 times more Vitamin B2 than Spread. While Egg white has 0.439mg of Vitamin B2, Spread has only 0.134mg.
  • The amount of Sodium in Egg white is lower.

We used Egg, white, raw, fresh and Sandwich spread, pork, beef types in this article.

Infographic

Egg white vs Spread infographic
Infographic link

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.
Egg white
Egg white
4
:
6
Spread
Spread
Contains more Magnesium +37.5%
Contains more Potassium +48.2%
Contains less Sodium -83.6%
Contains more Selenium +106.2%
Contains more Calcium +71.4%
Contains more Iron +887.5%
Contains more Phosphorus +293.3%
Contains more Zinc +3300%
Contains more Copper +465.2%
Contains more Manganese +136.4%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains more Magnesium +37.5%
Contains more Potassium +48.2%
Contains less Sodium -83.6%
Contains more Selenium +106.2%
Contains more Calcium +71.4%
Contains more Iron +887.5%
Contains more Phosphorus +293.3%
Contains more Zinc +3300%
Contains more Copper +465.2%
Contains more Manganese +136.4%

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.
Egg white
Egg white
2
:
9
Spread
Spread
Contains more Vitamin B2 +227.6%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4200%
Contains more Vitamin B3 +1547.6%
Contains more Vitamin B5 +126.3%
Contains more Vitamin B6 +2300%
Contains more Vitamin B12 +1144.4%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Contains more Vitamin B2 +227.6%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +4200%
Contains more Vitamin B3 +1547.6%
Contains more Vitamin B5 +126.3%
Contains more Vitamin B6 +2300%
Contains more Vitamin B12 +1144.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Spread
Spread
Contains more Protein +42.3%
Contains more Water +45.3%
Contains more Fats +10100%
Contains more Carbs +1535.6%
Contains more Other +341.3%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more Protein +42.3%
Contains more Water +45.3%
Contains more Fats +10100%
Contains more Carbs +1535.6%
Contains more Other +341.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Spread
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg white Spread Opinion
Net carbs 0.73g 11.74g Spread
Protein 10.9g 7.66g Egg white
Fats 0.17g 17.34g Spread
Carbs 0.73g 11.94g Spread
Calories 52kcal 235kcal Spread
Fructose 0.07g Egg white
Sugar 0.71g 0g Spread
Fiber 0g 0.2g Spread
Calcium 7mg 12mg Spread
Iron 0.08mg 0.79mg Spread
Magnesium 11mg 8mg Egg white
Phosphorus 15mg 59mg Spread
Potassium 163mg 110mg Egg white
Sodium 166mg 1013mg Egg white
Zinc 0.03mg 1.02mg Spread
Copper 0.023mg 0.13mg Spread
Manganese 0.011mg 0.026mg Spread
Selenium 20µg 9.7µg Egg white
Vitamin A 0IU 87IU Spread
Vitamin A RAE 0µg 26µg Spread
Vitamin E 0mg 1.74mg Spread
Vitamin D 0IU 22IU Spread
Vitamin D 0µg 0.6µg Spread
Vitamin B1 0.004mg 0.172mg Spread
Vitamin B2 0.439mg 0.134mg Egg white
Vitamin B3 0.105mg 1.73mg Spread
Vitamin B5 0.19mg 0.43mg Spread
Vitamin B6 0.005mg 0.12mg Spread
Folate 4µg 2µg Egg white
Vitamin B12 0.09µg 1.12µg Spread
Vitamin K 0µg 1.6µg Spread
Tryptophan 0.125mg 0.082mg Egg white
Threonine 0.449mg 0.334mg Egg white
Isoleucine 0.661mg 0.334mg Egg white
Leucine 1.016mg 0.6mg Egg white
Lysine 0.806mg 0.663mg Egg white
Methionine 0.399mg 0.196mg Egg white
Phenylalanine 0.686mg 0.301mg Egg white
Valine 0.809mg 0.356mg Egg white
Histidine 0.29mg 0.279mg Egg white
Cholesterol 0mg 38mg Egg white
Saturated Fat 0g 5.977g Egg white
Monounsaturated Fat 0g 7.584g Spread
Polyunsaturated fat 0g 2.565g Spread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Spread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
11%
Egg white
30%
Spread
Minerals Daily Need Coverage Score
17%
Egg white
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.71g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1)
Which food is richer in minerals?
Spread
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 847mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 5.977g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.