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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

Egg white vs Vegetable infographic
Infographic link

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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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%
~equal in Potassium ~169mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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%
~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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
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.
Egg white Vegetable
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 Vegetable 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?

ok
ok
is better in case of low diet
Egg white Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
17%
Egg white
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 131mg)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.5)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 2.41g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 66)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.