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Egg white vs. Tomato sauce — In-Depth Nutrition Comparison

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Differences between egg whites and tomato sauce

  • Egg whites have more selenium and vitamin B2, while tomato sauce has more iron, copper, vitamin E, vitamin A, vitamin C, vitamin B6, and fiber.
  • Egg whites' daily need coverage for selenium is 35% higher.
  • Tomato sauce contains 15 times less sodium than egg whites. Egg whites contain 166mg of sodium, while tomato sauce contains 11mg.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of tomato sauce is 31.

The food types used in this comparison are Egg, white, raw, fresh and Tomato sauce, canned, no salt added.

Infographic

Egg white vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more SeleniumSelenium +3233.3%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +82.2%
Contains more IronIron +1100%
Contains more CopperCopper +400%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +927.3%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B2Vitamin B2 +575.4%
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 +500%
Contains more Vitamin B3Vitamin B3 +843.8%
Contains more Vitamin B5Vitamin B5 +62.6%
Contains more Vitamin B6Vitamin B6 +1860%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +800%
~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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +808.3%
Contains more FatsFats +76.5%
Contains more CarbsCarbs +627.4%
Contains more OtherOther +203.2%
~equal in Water ~91.28g

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
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +435.3%
Contains more FructoseFructose +2285.7%
~equal in Starch ~0g
~equal in Sucrose ~0.07g

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 Tomato sauce
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Tomato sauce DV% diff.
Selenium 20µg 0.6µg 35%
Vitamin B2 0.439mg 0.065mg 29%
Protein 10.9g 1.2g 19%
Iron 0.08mg 0.96mg 11%
Copper 0.023mg 0.115mg 10%
Vitamin E 0mg 1.44mg 10%
Vitamin C 0mg 7mg 8%
Vitamin B6 0.005mg 0.098mg 7%
Sodium 166mg 11mg 7%
Vitamin B3 0.105mg 0.991mg 6%
Fiber 0g 1.5g 6%
Vitamin B12 0.09µg 0µg 4%
Potassium 163mg 297mg 4%
Manganese 0.011mg 0.113mg 4%
Vitamin K 0µg 2.8µg 2%
Vitamin B5 0.19mg 0.309mg 2%
Vitamin B1 0.004mg 0.024mg 2%
Choline 1.1mg 9.9mg 2%
Fructose 0.07g 1.67g 2%
Vitamin A 0µg 22µg 2%
Carbs 0.73g 5.31g 2%
Zinc 0.03mg 0.22mg 2%
Phosphorus 15mg 27mg 2%
Polyunsaturated fat 0g 0.121g 1%
Folate 4µg 9µg 1%
Calories 52kcal 24kcal 1%
Magnesium 11mg 15mg 1%
Calcium 7mg 14mg 1%
Fats 0.17g 0.3g 0%
Net carbs 0.73g 3.81g N/A
Sugar 0.71g 3.56g N/A
Saturated fat 0g 0.041g 0%
Monounsaturated fat 0g 0.044g 0%
Tryptophan 0.125mg 0.009mg 0%
Threonine 0.449mg 0.037mg 0%
Isoleucine 0.661mg 0.025mg 0%
Leucine 1.016mg 0.034mg 0%
Lysine 0.806mg 0.037mg 0%
Methionine 0.399mg 0.008mg 0%
Phenylalanine 0.686mg 0.036mg 0%
Valine 0.809mg 0.025mg 0%
Histidine 0.29mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
17%
Egg white
15%
Tomato sauce

Comparison summary

Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 155mg)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1)
Which food is richer in minerals?
Tomato sauce
Tomato sauce is relatively richer in minerals
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 2.85g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.041g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.