Egg white vs. Tamale — In-Depth Nutrition Comparison
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Differences between egg whites and tamale
- Egg whites have more vitamin B2 and selenium, while tamale has more vitamin B12, iron, zinc, fiber, phosphorus, and vitamin B6.
- Egg whites' daily need coverage for vitamin B2 is 28% higher.
- Tamale contains 3 times less selenium than egg whites. Egg whites contain 20µg of selenium, while tamale contains 6µg.
- The amount of sodium in egg whites is lower.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of tamale is 82.
The food types used in this comparison are Egg, white, raw, fresh and Tamales (Navajo).
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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 PotassiumPotassium | +24.4% |
| Contains less SodiumSodium | -61.1% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +314.3% |
| Contains more IronIron | +1425% |
| Contains more CopperCopper | +173.9% |
| Contains more ZincZinc | +4833.3% |
| Contains more PhosphorusPhosphorus | +560% |
| Contains more ManganeseManganese | +1481.8% |
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 | +448.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B3Vitamin B3 | +1414.3% |
| Contains more Vitamin B6Vitamin B6 | +2760% |
| Contains more Vitamin B12Vitamin B12 | +500% |
| Contains more FolateFolate | +275% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +73.6% |
| Contains more WaterWater | +28.6% |
| Contains more FatsFats | +3500% |
| Contains more CarbsCarbs | +2382.2% |
| Contains more OtherOther | +119% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +61.9% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +471.4% |
| Contains more FructoseFructose | +142.9% |
| Contains more MaltoseMaltose | +214.3% |
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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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B2 | 0.439mg | 0.08mg | 28% |
| Selenium | 20µg | 6µg | 25% |
| Vitamin B12 | 0.09µg | 0.54µg | 19% |
| Iron | 0.08mg | 1.22mg | 14% |
| Zinc | 0.03mg | 1.48mg | 13% |
| Phosphorus | 15mg | 99mg | 12% |
| Fiber | 0g | 3.1g | 12% |
| Vitamin B6 | 0.005mg | 0.143mg | 11% |
| Saturated fat | 0g | 2.396g | 11% |
| Sodium | 166mg | 427mg | 11% |
| Vitamin B3 | 0.105mg | 1.59mg | 9% |
| Protein | 10.9g | 6.28g | 9% |
| Fats | 0.17g | 6.12g | 9% |
| Manganese | 0.011mg | 0.174mg | 7% |
| Monounsaturated fat | 0g | 2.739g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Carbs | 0.73g | 18.12g | 6% |
| Polyunsaturated fat | 0g | 0.688g | 5% |
| Calories | 52kcal | 153kcal | 5% |
| Starch | 12.27g | 5% | |
| Copper | 0.023mg | 0.063mg | 4% |
| Vitamin B1 | 0.004mg | 0.05mg | 4% |
| Folate | 4µg | 15µg | 3% |
| Magnesium | 11mg | 22mg | 3% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Calcium | 7mg | 29mg | 2% |
| Potassium | 163mg | 131mg | 1% |
| Net carbs | 0.73g | 15.02g | N/A |
| Sugar | 0.71g | 0.99g | N/A |
| Vitamin B5 | 0.19mg | 0.205mg | 0% |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.125mg | 0.052mg | 0% |
| Threonine | 0.449mg | 0.239mg | 0% |
| Isoleucine | 0.661mg | 0.271mg | 0% |
| Leucine | 1.016mg | 0.568mg | 0% |
| Lysine | 0.806mg | 0.427mg | 0% |
| Methionine | 0.399mg | 0.15mg | 0% |
| Phenylalanine | 0.686mg | 0.275mg | 0% |
| Valine | 0.809mg | 0.318mg | 0% |
| Histidine | 0.29mg | 0.196mg | 0% |
| Fructose | 0.07g | 0.17g | 0% |
| Omega-3 - ALA | 0.029g | 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%
15%
Minerals Daily Need Coverage Score
17%
30%
Comparison summary
Which food is richer in minerals?
Tamale is relatively richer in minerals
Which food is cheaper?
Tamale is cheaper (difference - $1)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 261mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 2.396g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 82)
Which food is richer in vitamins?
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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.