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Egg white vs. Tomato — In-Depth Nutrition Comparison

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Summary of differences between egg whites and tomatoes

  • Egg whites have more selenium and vitamin B2; however, tomatoes are higher in vitamin A, vitamin C, vitamin K, and vitamin B6.
  • Egg whites cover your daily need for selenium, 36% more than tomatoes.
  • Egg whites have 33 times more sodium than tomatoes. While egg whites have 166mg of sodium, tomatoes have only 5mg.
  • The glycemic index of tomatoes is higher.

These are the specific foods used in this comparison Egg, white, raw, fresh and Tomatoes, red, ripe, raw, year round average.

Infographic

Egg white vs Tomato 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%
Tomato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +45.4%
Contains more IronIron +237.5%
Contains more CopperCopper +156.5%
Contains more ZincZinc +466.7%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +936.4%
~equal in Magnesium ~11mg

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%
Tomato
9
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B2Vitamin B2 +2210.5%
Contains more Vitamin B5Vitamin B5 +113.5%
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 +825%
Contains more Vitamin B3Vitamin B3 +465.7%
Contains more Vitamin B6Vitamin B6 +1500%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +275%
Contains more CholineCholine +509.1%
~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
Tomato
3
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +1138.6%
Contains more OtherOther +23.5%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +432.9%
~equal in Water ~94.52g

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
Tomato
2
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 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 +267.6%
Contains more FructoseFructose +1857.1%
~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 Tomato
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 DV% diff.
Selenium 20µg 0µg 36%
Vitamin B2 0.439mg 0.019mg 32%
Protein 10.9g 0.88g 20%
Vitamin C 0mg 13.7mg 15%
Sodium 166mg 5mg 7%
Vitamin K 0µg 7.9µg 7%
Vitamin B6 0.005mg 0.08mg 6%
Fiber 0g 1.2g 5%
Vitamin A 0µg 42µg 5%
Vitamin E 0mg 0.54mg 4%
Copper 0.023mg 0.059mg 4%
Vitamin B12 0.09µg 0µg 4%
Manganese 0.011mg 0.114mg 4%
Vitamin B1 0.004mg 0.037mg 3%
Folate 4µg 15µg 3%
Vitamin B3 0.105mg 0.594mg 3%
Vitamin B5 0.19mg 0.089mg 2%
Calories 52kcal 18kcal 2%
Fructose 0.07g 1.37g 2%
Iron 0.08mg 0.27mg 2%
Potassium 163mg 237mg 2%
Choline 1.1mg 6.7mg 1%
Polyunsaturated fat 0g 0.083g 1%
Zinc 0.03mg 0.17mg 1%
Phosphorus 15mg 24mg 1%
Carbs 0.73g 3.89g 1%
Fats 0.17g 0.2g 0%
Net carbs 0.73g 2.69g N/A
Magnesium 11mg 11mg 0%
Calcium 7mg 10mg 0%
Sugar 0.71g 2.63g N/A
Saturated fat 0g 0.028g 0%
Monounsaturated fat 0g 0.031g 0%
Tryptophan 0.125mg 0.006mg 0%
Threonine 0.449mg 0.027mg 0%
Isoleucine 0.661mg 0.018mg 0%
Leucine 1.016mg 0.025mg 0%
Lysine 0.806mg 0.027mg 0%
Methionine 0.399mg 0.006mg 0%
Phenylalanine 0.686mg 0.027mg 0%
Valine 0.809mg 0.018mg 0%
Histidine 0.29mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Tomato
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
Minerals Daily Need Coverage Score
17%
Egg white
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 161mg)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food is richer in minerals?
Tomato
Tomato is relatively richer in minerals
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 1.92g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 23)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.