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).
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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 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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
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
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
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% |
