Egg white vs. Spread — In-Depth Nutrition Comparison
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What are the differences between egg whites and spread?
- Egg whites are 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 whites have 3 times more vitamin B2 than spread. While egg whites have 0.439mg of vitamin B2, spread has only 0.134mg.
- The amount of sodium in egg whites is lower.
We used Egg, white, raw, fresh and Sandwich spread, pork, beef 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 more MagnesiumMagnesium | +37.5% |
| Contains more PotassiumPotassium | +48.2% |
| Contains less SodiumSodium | -83.6% |
| Contains more SeleniumSelenium | +106.2% |
| Contains more CalciumCalcium | +71.4% |
| Contains more IronIron | +887.5% |
| Contains more CopperCopper | +465.2% |
| Contains more ZincZinc | +3300% |
| Contains more PhosphorusPhosphorus | +293.3% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B2Vitamin B2 | +227.6% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4200% |
| Contains more Vitamin B3Vitamin B3 | +1547.6% |
| Contains more Vitamin B5Vitamin B5 | +126.3% |
| Contains more Vitamin B6Vitamin B6 | +2300% |
| Contains more Vitamin B12Vitamin B12 | +1144.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +5563.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.09µg | 1.12µg | 43% |
| Sodium | 166mg | 1013mg | 37% |
| Saturated fat | 0g | 5.977g | 27% |
| Fats | 0.17g | 17.34g | 26% |
| Vitamin B2 | 0.439mg | 0.134mg | 23% |
| Monounsaturated fat | 0g | 7.584g | 19% |
| Selenium | 20µg | 9.7µg | 19% |
| Polyunsaturated fat | 0g | 2.565g | 17% |
| Vitamin B1 | 0.004mg | 0.172mg | 14% |
| Cholesterol | 0mg | 38mg | 13% |
| Copper | 0.023mg | 0.13mg | 12% |
| Vitamin E | 0mg | 1.74mg | 12% |
| Choline | 1.1mg | 62.3mg | 11% |
| Vitamin B3 | 0.105mg | 1.73mg | 10% |
| Vitamin B6 | 0.005mg | 0.12mg | 9% |
| Calories | 52kcal | 235kcal | 9% |
| Iron | 0.08mg | 0.79mg | 9% |
| Zinc | 0.03mg | 1.02mg | 9% |
| Phosphorus | 15mg | 59mg | 6% |
| Protein | 10.9g | 7.66g | 6% |
| Vitamin B5 | 0.19mg | 0.43mg | 5% |
| Carbs | 0.73g | 11.94g | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Potassium | 163mg | 110mg | 2% |
| Folate | 4µg | 2µg | 1% |
| Magnesium | 11mg | 8mg | 1% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Calcium | 7mg | 12mg | 1% |
| Fiber | 0g | 0.2g | 1% |
| Manganese | 0.011mg | 0.026mg | 1% |
| Net carbs | 0.73g | 11.74g | N/A |
| Sugar | 0.71g | 0g | N/A |
| Tryptophan | 0.125mg | 0.082mg | 0% |
| Threonine | 0.449mg | 0.334mg | 0% |
| Isoleucine | 0.661mg | 0.334mg | 0% |
| Leucine | 1.016mg | 0.6mg | 0% |
| Lysine | 0.806mg | 0.663mg | 0% |
| Methionine | 0.399mg | 0.196mg | 0% |
| Phenylalanine | 0.686mg | 0.301mg | 0% |
| Valine | 0.809mg | 0.356mg | 0% |
| Histidine | 0.29mg | 0.279mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42.3% |
| Contains more WaterWater | +45.3% |
| Contains more FatsFats | +10100% |
| Contains more CarbsCarbs | +1535.6% |
| Contains more OtherOther | +341.3% |