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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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.
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| Lower in Sugar |
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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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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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%
34%
Minerals Daily Need Coverage Score
17%
168%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 164mg)
Which food is cheaper?
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.454g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
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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.