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Egg white vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between egg whites and wheat

  • The amount of manganese, selenium, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, vitamin B6, and magnesium in wheat is higher than in egg whites.
  • Wheat covers your daily manganese needs 130% more than egg whites.
  • Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of egg whites is 0.

Specific food types used in this comparison are Egg, white, raw, fresh and Wheat, durum.

Infographic

Egg white vs Wheat  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%
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +1209.1%
Contains more CalciumCalcium +385.7%
Contains more PotassiumPotassium +164.4%
Contains more IronIron +4300%
Contains more CopperCopper +2304.3%
Contains more ZincZinc +13766.7%
Contains more PhosphorusPhosphorus +3286.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +27281.8%
Contains more SeleniumSelenium +347%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin B2Vitamin B2 +262.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +10375%
Contains more Vitamin B3Vitamin B3 +6317.1%
Contains more Vitamin B5Vitamin B5 +392.1%
Contains more Vitamin B6Vitamin B6 +8280%
Contains more FolateFolate +975%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +700.5%
Contains more ProteinProtein +25.5%
Contains more FatsFats +1352.9%
Contains more CarbsCarbs +9643.8%
Contains more OtherOther +182.5%

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

All nutrients comparison - raw data values

Nutrient Egg white Wheat DV% diff.
Manganese 0.011mg 3.012mg 130%
Selenium 20µg 89.4µg 126%
Phosphorus 15mg 508mg 70%
Copper 0.023mg 0.553mg 59%
Iron 0.08mg 3.52mg 43%
Vitamin B3 0.105mg 6.738mg 41%
Zinc 0.03mg 4.16mg 38%
Vitamin B1 0.004mg 0.419mg 35%
Vitamin B6 0.005mg 0.419mg 32%
Magnesium 11mg 144mg 32%
Vitamin B2 0.439mg 0.121mg 24%
Carbs 0.73g 71.13g 23%
Vitamin B5 0.19mg 0.935mg 15%
Calories 52kcal 339kcal 14%
Folate 4µg 43µg 10%
Potassium 163mg 431mg 8%
Sodium 166mg 2mg 7%
Polyunsaturated fat 0g 0.978g 7%
Protein 10.9g 13.68g 6%
Fats 0.17g 2.47g 4%
Vitamin B12 0.09µg 0µg 4%
Calcium 7mg 34mg 3%
Saturated fat 0g 0.454g 2%
Monounsaturated fat 0g 0.344g 1%
Net carbs 0.73g 71.13g N/A
Sugar 0.71g N/A
Choline 1.1mg 0%
Tryptophan 0.125mg 0.176mg 0%
Threonine 0.449mg 0.366mg 0%
Isoleucine 0.661mg 0.533mg 0%
Leucine 1.016mg 0.934mg 0%
Lysine 0.806mg 0.303mg 0%
Methionine 0.399mg 0.221mg 0%
Phenylalanine 0.686mg 0.681mg 0%
Valine 0.809mg 0.594mg 0%
Histidine 0.29mg 0.322mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
Minerals Daily Need Coverage Score
17%
Egg white
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 164mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.454g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.