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  6. Egg white vs. White Bread

Egg white vs. White Bread — In-Depth Nutrition Comparison

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Summary of differences between Egg white and White Bread

  • Egg white has more Vitamin B2, however, White Bread is higher in Iron, Vitamin B1, Vitamin B3, Folate, Manganese, Calcium, Phosphorus, and Fiber.
  • White Bread covers your daily need of Iron 44% more than Egg white.
  • Egg white has 2 times more Vitamin B2 than White Bread. While Egg white has 0.439mg of Vitamin B2, White Bread has only 0.243mg.
  • Egg white has less Sodium.

These are the specific foods used in this comparison Egg, white, raw, fresh and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Egg white vs White Bread 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.
Egg white
Egg white
2
:
8
White Bread
White Bread
Contains more Potassium +29.4%
Contains less Sodium -66.1%
Contains more Calcium +1957.1%
Contains more Iron +4412.5%
Contains more Magnesium +109.1%
Contains more Phosphorus +553.3%
Contains more Zinc +2366.7%
Contains more Copper +339.1%
Contains more Manganese +4772.7%
Equal in Selenium - 22
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Potassium +29.4%
Contains less Sodium -66.1%
Contains more Calcium +1957.1%
Contains more Iron +4412.5%
Contains more Magnesium +109.1%
Contains more Phosphorus +553.3%
Contains more Zinc +2366.7%
Contains more Copper +339.1%
Contains more Manganese +4772.7%
Equal in Selenium - 22

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.
Egg white
Egg white
2
:
8
White Bread
White Bread
Contains more Vitamin B2 +80.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +13225%
Contains more Vitamin B3 +4452.4%
Contains more Vitamin B5 +182.1%
Contains more Vitamin B6 +1640%
Contains more Folate +2675%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin B2 +80.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +13225%
Contains more Vitamin B3 +4452.4%
Contains more Vitamin B5 +182.1%
Contains more Vitamin B6 +1640%
Contains more Folate +2675%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
White Bread
White Bread
Contains more Protein +23.2%
Contains more Water +140.4%
Contains more Fats +1858.8%
Contains more Carbs +6669.9%
Contains more Other +214.3%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Protein +23.2%
Contains more Water +140.4%
Contains more Fats +1858.8%
Contains more Carbs +6669.9%
Contains more Other +214.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Egg white
Egg white
3
:
4
White Bread
White Bread
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +361.8%
Contains more Fructose +3371.4%
Contains more Maltose +2285.7%
Egg white
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +361.8%
Contains more Fructose +3371.4%
Contains more Maltose +2285.7%

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 White Bread
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white White Bread Opinion
Net carbs 0.73g 46.72g White Bread
Protein 10.9g 8.85g Egg white
Fats 0.17g 3.33g White Bread
Carbs 0.73g 49.42g White Bread
Calories 52kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 0.07g 2.43g White Bread
Sugar 0.71g 5.67g Egg white
Fiber 0g 2.7g White Bread
Calcium 7mg 144mg White Bread
Iron 0.08mg 3.61mg White Bread
Magnesium 11mg 23mg White Bread
Phosphorus 15mg 98mg White Bread
Potassium 163mg 126mg Egg white
Sodium 166mg 490mg Egg white
Zinc 0.03mg 0.74mg White Bread
Copper 0.023mg 0.101mg White Bread
Manganese 0.011mg 0.536mg White Bread
Selenium 20µg 22µg White Bread
Vitamin A 0IU 1IU White Bread
Vitamin E 0mg 0.22mg White Bread
Vitamin B1 0.004mg 0.533mg White Bread
Vitamin B2 0.439mg 0.243mg Egg white
Vitamin B3 0.105mg 4.78mg White Bread
Vitamin B5 0.19mg 0.536mg White Bread
Vitamin B6 0.005mg 0.087mg White Bread
Folate 4µg 111µg White Bread
Vitamin B12 0.09µg 0µg Egg white
Vitamin K 0µg 0.2µg White Bread
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Trans Fat 0.027g Egg white
Saturated Fat 0g 0.698g Egg white
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0g 0.599g White Bread
Polyunsaturated fat 0g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Egg white
35%
White Bread
Minerals Daily Need Coverage Score
17%
Egg white
56%
White Bread

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 4.96g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 324mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.698g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 73)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.