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Egg white vs. Agave nectar — In-Depth Nutrition Comparison

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What are the main differences between egg whites and agave nectar?

  • Egg whites are richer in selenium and vitamin B2, yet agave nectar is richer in vitamin C, vitamin K, vitamin B6, vitamin B1, vitamin E, and folate.
  • Egg whites' daily need coverage for selenium is 33% higher.
  • Egg whites have 42 times more sodium than agave nectar. Egg whites have 166mg of sodium, while agave nectar has 4mg.
  • Egg whites have a lower glycemic index than agave nectar.

We used Egg, white, raw, fresh and Sweetener, syrup, agave types in this comparison.

Infographic

Egg white vs Agave nectar infographic
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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.
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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +3975%
Contains more CopperCopper +155.6%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +1400%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +1076.5%
Contains more IronIron +12.5%
Contains less SodiumSodium -97.6%

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 57% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
Contains more Vitamin B2Vitamin B2 +166.1%
Contains more Vitamin B5Vitamin B5 +∞%
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 +2950%
Contains more Vitamin B3Vitamin B3 +556.2%
Contains more Vitamin B6Vitamin B6 +4580%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +1109.1%
~equal in Vitamin D ~0µg

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
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 g
Contains more ProteinProtein +12011.1%
Contains more WaterWater +281.7%
Contains more OtherOther +320%
Contains more FatsFats +164.7%
Contains more CarbsCarbs +10361.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
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
18% 82%
Starch: 0 g
Sucrose: 0 g
Glucose: 12.43 g
Fructose: 55.6 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +3555.9%
Contains more FructoseFructose +79328.6%
~equal in Starch ~0g

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 Agave nectar
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated fat Equal

All nutrients comparison - raw data values

Nutrient Egg white Agave nectar DV% diff.
Fructose 0.07g 55.6g 69%
Selenium 20µg 1.7µg 33%
Carbs 0.73g 76.37g 25%
Protein 10.9g 0.09g 22%
Vitamin B2 0.439mg 0.165mg 21%
Vitamin K 0µg 22.5µg 19%
Vitamin C 0mg 17mg 19%
Vitamin B6 0.005mg 0.234mg 18%
Calories 52kcal 310kcal 13%
Vitamin B1 0.004mg 0.122mg 10%
Sodium 166mg 4mg 7%
Vitamin E 0mg 0.98mg 7%
Folate 4µg 30µg 7%
Potassium 163mg 4mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B3 0.105mg 0.689mg 4%
Vitamin B5 0.19mg 4%
Magnesium 11mg 1mg 2%
Copper 0.023mg 0.009mg 2%
Choline 1.1mg 13.3mg 2%
Phosphorus 15mg 1mg 2%
Fiber 0g 0.2g 1%
Vitamin A 0µg 8µg 1%
Calcium 7mg 1mg 1%
Fats 0.17g 0.45g 0%
Net carbs 0.73g 76.17g N/A
Iron 0.08mg 0.09mg 0%
Sugar 0.71g 68.03g N/A
Zinc 0.03mg 0.01mg 0%
Manganese 0.011mg 0.005mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Agave nectar
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
23%
Agave nectar
Minerals Daily Need Coverage Score
17%
Egg white
2%
Agave nectar

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 67.32g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 13)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals
Which food contains less Sodium?
Agave nectar
Agave nectar contains less Sodium (difference - 162mg)
Which food is richer in vitamins?
Agave nectar
Agave nectar is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0 g)

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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.