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Egg white vs. Star anise — In-Depth Nutrition Comparison

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What are the main differences between egg whites and star anise?

  • Egg whites have less iron, manganese, copper, calcium, phosphorus, fiber, vitamin B6, zinc, magnesium, and potassium than star anise.
  • Star anise's daily need coverage for iron is 461% higher.
  • Egg whites have a lower glycemic index than star anise.

We used Egg, white, raw, fresh and Spices, anise seed types in this comparison.

Infographic

Egg white vs Star anise 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +1445.5%
Contains more CalciumCalcium +9128.6%
Contains more PotassiumPotassium +784%
Contains more IronIron +46100%
Contains more CopperCopper +3856.5%
Contains more ZincZinc +17566.7%
Contains more PhosphorusPhosphorus +2833.3%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +20809.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more Vitamin B2Vitamin B2 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +8400%
Contains more Vitamin B3Vitamin B3 +2814.3%
Contains more Vitamin B5Vitamin B5 +319.5%
Contains more Vitamin B6Vitamin B6 +12900%
Contains more FolateFolate +150%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more WaterWater +817.9%
Contains more ProteinProtein +61.5%
Contains more FatsFats +9252.9%
Contains more CarbsCarbs +6752.1%
Contains more OtherOther +1001.6%

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 Star anise
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg white Star anise DV% diff.
Iron 0.08mg 36.96mg 461%
Manganese 0.011mg 2.3mg 100%
Copper 0.023mg 0.91mg 99%
Calcium 7mg 646mg 64%
Phosphorus 15mg 440mg 61%
Fiber 0g 14.6g 58%
Vitamin B6 0.005mg 0.65mg 50%
Zinc 0.03mg 5.3mg 48%
Magnesium 11mg 170mg 38%
Potassium 163mg 1441mg 38%
Vitamin B1 0.004mg 0.34mg 28%
Selenium 20µg 5µg 27%
Fats 0.17g 15.9g 24%
Monounsaturated fat 0g 9.78g 24%
Vitamin C 0mg 21mg 23%
Polyunsaturated fat 0g 3.15g 21%
Vitamin B3 0.105mg 3.06mg 18%
Carbs 0.73g 50.02g 16%
Calories 52kcal 337kcal 14%
Protein 10.9g 17.6g 13%
Vitamin B5 0.19mg 0.797mg 12%
Vitamin B2 0.439mg 0.29mg 11%
Sodium 166mg 16mg 7%
Vitamin B12 0.09µg 0µg 4%
Saturated fat 0g 0.586g 3%
Vitamin A 0µg 16µg 2%
Folate 4µg 10µg 2%
Net carbs 0.73g 35.42g N/A
Sugar 0.71g N/A
Choline 1.1mg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

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

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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%
Egg white
38%
Star anise
Minerals Daily Need Coverage Score
17%
Egg white
279%
Star anise

Comparison summary

Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Star anise
Star anise contains less Sodium (difference - 150mg)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.586g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 89)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.