Egg white vs. Wafer — In-Depth Nutrition Comparison
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Differences between egg whites and wafer
- Egg whites have more selenium, while wafer has more iron, copper, manganese, vitamin B3, phosphorus, vitamin B1, and fiber.
- Wafer's daily need coverage for iron is 49% higher.
- Wafer contains 4 times less selenium than egg whites. Egg whites contain 20µg of selenium, while wafer contains 5.7µg.
- 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 wafer is 61.
The food types used in this comparison are Egg, white, raw, fresh and Cookies, chocolate wafers.
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 less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +250.9% |
| Contains more MagnesiumMagnesium | +381.8% |
| Contains more CalciumCalcium | +342.9% |
| Contains more PotassiumPotassium | +28.8% |
| Contains more IronIron | +4912.5% |
| Contains more CopperCopper | +1913% |
| Contains more ZincZinc | +3533.3% |
| Contains more PhosphorusPhosphorus | +780% |
| Contains more ManganeseManganese | +6227.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +65% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4975% |
| Contains more Vitamin B3Vitamin B3 | +2621.9% |
| Contains more Vitamin B5Vitamin B5 | +100.5% |
| Contains more Vitamin B6Vitamin B6 | +920% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1075% |
| Contains more CholineCholine | +1200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65.2% |
| Contains more WaterWater | +1846% |
| Contains more FatsFats | +8252.9% |
| Contains more CarbsCarbs | +9858.9% |
| Contains more OtherOther | +217.5% |
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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| Rich in vitamins |
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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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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.023mg | 0.463mg | 49% |
| Iron | 0.08mg | 4.01mg | 49% |
| Manganese | 0.011mg | 0.696mg | 30% |
| Polyunsaturated fat | 0g | 4.153g | 28% |
| Selenium | 20µg | 5.7µg | 26% |
| Carbs | 0.73g | 72.7g | 24% |
| Fats | 0.17g | 14.2g | 22% |
| Calories | 52kcal | 433kcal | 19% |
| Saturated fat | 0g | 4.241g | 19% |
| Sodium | 166mg | 580mg | 18% |
| Vitamin B1 | 0.004mg | 0.203mg | 17% |
| Phosphorus | 15mg | 132mg | 17% |
| Vitamin B3 | 0.105mg | 2.858mg | 17% |
| Fiber | 0g | 3.4g | 14% |
| Vitamin B2 | 0.439mg | 0.266mg | 13% |
| Monounsaturated fat | 0g | 4.865g | 12% |
| Folate | 4µg | 47µg | 11% |
| Zinc | 0.03mg | 1.09mg | 10% |
| Magnesium | 11mg | 53mg | 10% |
| Protein | 10.9g | 6.6g | 9% |
| Vitamin E | 0mg | 0.72mg | 5% |
| Vitamin B5 | 0.19mg | 0.381mg | 4% |
| Vitamin B6 | 0.005mg | 0.051mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Calcium | 7mg | 31mg | 2% |
| Choline | 1.1mg | 14.3mg | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Potassium | 163mg | 210mg | 1% |
| Net carbs | 0.73g | 69.3g | N/A |
| Sugar | 0.71g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B12 | 0.09µg | 0.09µg | 0% |
| Tryptophan | 0.125mg | 0.096mg | 0% |
| Threonine | 0.449mg | 0.22mg | 0% |
| Isoleucine | 0.661mg | 0.261mg | 0% |
| Leucine | 1.016mg | 0.447mg | 0% |
| Lysine | 0.806mg | 0.281mg | 0% |
| Methionine | 0.399mg | 0.105mg | 0% |
| Phenylalanine | 0.686mg | 0.308mg | 0% |
| Valine | 0.809mg | 0.323mg | 0% |
| Histidine | 0.29mg | 0.128mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | 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%
21%
Minerals Daily Need Coverage Score
17%
65%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer is cheaper (difference - $1)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 36.72g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 414mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 4.241g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 61)