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

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Summary of differences between egg whites and white bread

  • Egg whites have 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 for iron, 44% more than egg whites.
  • Egg whites have 2 times more vitamin B2 than white bread. While egg whites have 0.439mg of vitamin B2, white bread has only 0.243mg.
  • Egg whites have less sodium.
  • The glycemic index of white bread is higher.

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
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +29.4%
Contains less SodiumSodium -66.1%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +1957.1%
Contains more IronIron +4412.5%
Contains more CopperCopper +339.1%
Contains more ZincZinc +2366.7%
Contains more PhosphorusPhosphorus +553.3%
Contains more ManganeseManganese +4772.7%
~equal in Selenium ~22µg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B2Vitamin B2 +80.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13225%
Contains more Vitamin B3Vitamin B3 +4452.4%
Contains more Vitamin B5Vitamin B5 +182.1%
Contains more Vitamin B6Vitamin B6 +1640%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2675%
Contains more CholineCholine +1227.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
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 ProteinProtein +23.2%
Contains more WaterWater +140.4%
Contains more FatsFats +1858.8%
Contains more CarbsCarbs +6669.9%
Contains more OtherOther +214.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +361.8%
Contains more FructoseFructose +3371.4%
Contains more MaltoseMaltose +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 DV% diff.
Iron 0.08mg 3.61mg 44%
Vitamin B1 0.004mg 0.533mg 44%
Vitamin B3 0.105mg 4.78mg 29%
Folate 4µg 111µg 27%
Manganese 0.011mg 0.536mg 23%
Carbs 0.73g 49.42g 16%
Vitamin B2 0.439mg 0.243mg 15%
Starch 37.17g 15%
Sodium 166mg 490mg 14%
Calcium 7mg 144mg 14%
Phosphorus 15mg 98mg 12%
Calories 52kcal 266kcal 11%
Polyunsaturated fat 0g 1.602g 11%
Fiber 0g 2.7g 11%
Copper 0.023mg 0.101mg 9%
Vitamin B5 0.19mg 0.536mg 7%
Vitamin B6 0.005mg 0.087mg 6%
Zinc 0.03mg 0.74mg 6%
Fats 0.17g 3.33g 5%
Selenium 20µg 22µg 4%
Protein 10.9g 8.85g 4%
Vitamin B12 0.09µg 0µg 4%
Fructose 0.07g 2.43g 3%
Magnesium 11mg 23mg 3%
Saturated fat 0g 0.698g 3%
Choline 1.1mg 14.6mg 2%
Vitamin E 0mg 0.22mg 1%
Monounsaturated fat 0g 0.599g 1%
Potassium 163mg 126mg 1%
Net carbs 0.73g 46.72g N/A
Sugar 0.71g 5.67g N/A
Vitamin K 0µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white White bread
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
33%
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.