Egg white vs. Squid — In-Depth Nutrition Comparison
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Summary of differences between egg whites and squid
- Egg whites have less vitamin B12, iron, selenium, copper, vitamin B2, phosphorus, zinc, and vitamin B6 than squid.
- Squid covers your daily need for vitamin B12, 221% more than egg whites.
- Egg whites have less sodium.
These are the specific foods used in this comparison Egg, white, raw, fresh and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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 | -77.7% |
| Contains more MagnesiumMagnesium | +445.5% |
| Contains more CalciumCalcium | +2471.4% |
| Contains more PotassiumPotassium | +290.8% |
| Contains more IronIron | +13450% |
| Contains more CopperCopper | +4239.1% |
| Contains more ZincZinc | +11433.3% |
| Contains more PhosphorusPhosphorus | +3766.7% |
| Contains more ManganeseManganese | +1800% |
| Contains more SeleniumSelenium | +348% |
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 CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +325% |
| Contains more Vitamin B2Vitamin B2 | +293.8% |
| Contains more Vitamin B3Vitamin B3 | +1984.8% |
| Contains more Vitamin B5Vitamin B5 | +373.7% |
| Contains more Vitamin B6Vitamin B6 | +5300% |
| Contains more Vitamin B12Vitamin B12 | +5900% |
| Contains more FolateFolate | +500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +43.3% |
| Contains more ProteinProtein | +198% |
| Contains more FatsFats | +723.5% |
| Contains more CarbsCarbs | +124.7% |
| Contains more OtherOther | +433.3% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0.09µg | 5.4µg | 221% |
| Iron | 0.08mg | 10.84mg | 135% |
| Selenium | 20µg | 89.6µg | 127% |
| Copper | 0.023mg | 0.998mg | 108% |
| Vitamin B2 | 0.439mg | 1.729mg | 99% |
| Phosphorus | 15mg | 580mg | 81% |
| Cholesterol | 0mg | 224mg | 75% |
| Protein | 10.9g | 32.48g | 43% |
| Zinc | 0.03mg | 3.46mg | 31% |
| Sodium | 166mg | 744mg | 25% |
| Vitamin A | 0µg | 203µg | 23% |
| Vitamin B6 | 0.005mg | 0.27mg | 20% |
| Calcium | 7mg | 180mg | 17% |
| Potassium | 163mg | 637mg | 14% |
| Vitamin B5 | 0.19mg | 0.9mg | 14% |
| Vitamin B3 | 0.105mg | 2.189mg | 13% |
| Magnesium | 11mg | 60mg | 12% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Manganese | 0.011mg | 0.209mg | 9% |
| Folate | 4µg | 24µg | 5% |
| Calories | 52kcal | 158kcal | 5% |
| Polyunsaturated fat | 0g | 0.268g | 2% |
| Fats | 0.17g | 1.4g | 2% |
| Vitamin B1 | 0.004mg | 0.017mg | 1% |
| Saturated fat | 0g | 0.236g | 1% |
| Carbs | 0.73g | 1.64g | 0% |
| Net carbs | 0.73g | 1.64g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Monounsaturated fat | 0g | 0.162g | 0% |
| Tryptophan | 0.125mg | 0.364mg | 0% |
| Threonine | 0.449mg | 1.398mg | 0% |
| Isoleucine | 0.661mg | 1.414mg | 0% |
| Leucine | 1.016mg | 2.287mg | 0% |
| Lysine | 0.806mg | 2.427mg | 0% |
| Methionine | 0.399mg | 0.733mg | 0% |
| Phenylalanine | 0.686mg | 1.164mg | 0% |
| Valine | 0.809mg | 1.419mg | 0% |
| Histidine | 0.29mg | 0.624mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | 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%
104%
Minerals Daily Need Coverage Score
17%
185%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0.71g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid is cheaper (difference - $1)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 578mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.236g)