Egg white vs. Vegetable — In-Depth Nutrition Comparison
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How are egg whites and vegetable different?
- Egg whites are richer in selenium and vitamin B2, while vegetable is higher in vitamin A, vitamin K, fiber, manganese, iron, copper, and vitamin B1.
- Vegetable covers your daily need for vitamin A, 86% more than egg whites.
- Egg whites contain 67 times more selenium than vegetable. Egg whites contain 20µg of selenium, while vegetable contains 0.3µg.
- Vegetable is lower in sodium.
- Vegetable has a higher glycemic index (66) than egg whites (0).
Egg, white, raw, fresh and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.
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.
| Contains more SeleniumSelenium | +6566.7% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +257.1% |
| Contains more IronIron | +925% |
| Contains more CopperCopper | +260.9% |
| Contains more ZincZinc | +1533.3% |
| Contains more PhosphorusPhosphorus | +240% |
| Contains less SodiumSodium | -78.9% |
| Contains more ManganeseManganese | +3345.5% |
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 | +265.8% |
| Contains more Vitamin B5Vitamin B5 | +25.8% |
| 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 | +1675% |
| Contains more Vitamin B3Vitamin B3 | +710.5% |
| Contains more Vitamin B6Vitamin B6 | +1380% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +2090.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +281.1% |
| Contains more FatsFats | +13.3% |
| Contains more CarbsCarbs | +1693.2% |
~equal in
Water
~83.23g
~equal in
Other
~0.67g
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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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 20µg | 0.3µg | 36% |
| Vitamin B2 | 0.439mg | 0.12mg | 25% |
| Vitamin A | 0µg | 214µg | 24% |
| Vitamin K | 0µg | 23.5µg | 20% |
| Fiber | 0g | 4.4g | 18% |
| Protein | 10.9g | 2.86g | 16% |
| Manganese | 0.011mg | 0.379mg | 16% |
| Iron | 0.08mg | 0.82mg | 9% |
| Copper | 0.023mg | 0.083mg | 7% |
| Vitamin B1 | 0.004mg | 0.071mg | 6% |
| Sodium | 166mg | 35mg | 6% |
| Vitamin B3 | 0.105mg | 0.851mg | 5% |
| Phosphorus | 15mg | 51mg | 5% |
| Vitamin B6 | 0.005mg | 0.074mg | 5% |
| Zinc | 0.03mg | 0.49mg | 4% |
| Vitamin C | 0mg | 3.2mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 1.1mg | 24.1mg | 4% |
| Folate | 4µg | 19µg | 4% |
| Carbs | 0.73g | 13.09g | 4% |
| Magnesium | 11mg | 22mg | 3% |
| Vitamin E | 0mg | 0.38mg | 3% |
| Calcium | 7mg | 25mg | 2% |
| Calories | 52kcal | 65kcal | 1% |
| Vitamin B5 | 0.19mg | 0.151mg | 1% |
| Fats | 0.17g | 0.15g | 0% |
| Net carbs | 0.73g | 8.69g | N/A |
| Potassium | 163mg | 169mg | 0% |
| Sugar | 0.71g | 3.12g | N/A |
| Saturated fat | 0g | 0.031g | 0% |
| Monounsaturated fat | 0g | 0.01g | 0% |
| Polyunsaturated fat | 0g | 0.072g | 0% |
| Tryptophan | 0.125mg | 0.029mg | 0% |
| Threonine | 0.449mg | 0.115mg | 0% |
| Isoleucine | 0.661mg | 0.139mg | 0% |
| Leucine | 1.016mg | 0.19mg | 0% |
| Lysine | 0.806mg | 0.17mg | 0% |
| Methionine | 0.399mg | 0.034mg | 0% |
| Phenylalanine | 0.686mg | 0.12mg | 0% |
| Valine | 0.809mg | 0.149mg | 0% |
| Histidine | 0.29mg | 0.073mg | 0% |
| Fructose | 0.07g | 0% |
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%
20%
Minerals Daily Need Coverage Score
17%
19%
Comparison summary
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 131mg)
Which food is cheaper?
Vegetable is cheaper (difference - $0.5)
Which food is richer in minerals?
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 2.41g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)