Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Egg, whole, raw, fresh
  5. Compare
  6. Egg, whole, raw, fresh vs. Egg white

Egg, whole, raw, fresh vs. Egg white — In-Depth Nutrition Comparison

Compare

What are the differences between egg, whole, raw, fresh and egg whites?

  • Egg, whole, raw, fresh is richer than egg whites in choline, vitamin B12, vitamin B5, phosphorus, iron, selenium, vitamin D, and vitamin B6.
  • Egg, whole, raw, fresh's daily need coverage for cholesterol is 124% more.
  • The amount of cholesterol in egg whites is lower.

We used Egg, whole, raw, fresh and Egg, white, raw, fresh types in this article.

Infographic

Egg, whole, raw, fresh vs Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 17% 12% 66% 24% 35% 85% 19% 3.7% 167%
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%
Contains more CalciumCalcium +700%
Contains more IronIron +2087.5%
Contains more CopperCopper +213%
Contains more ZincZinc +4200%
Contains more PhosphorusPhosphorus +1220%
Contains less SodiumSodium -14.5%
Contains more ManganeseManganese +154.5%
Contains more SeleniumSelenium +53.5%
Contains more PotassiumPotassium +18.1%
~equal in Magnesium ~11mg

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% 53% 21% 30% 10% 105% 1.4% 92% 39% 111% 0.75% 35% 160%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B5Vitamin B5 +706.8%
Contains more Vitamin B6Vitamin B6 +3300%
Contains more Vitamin B12Vitamin B12 +888.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1075%
Contains more CholineCholine +26609.1%
Contains more Vitamin B3Vitamin B3 +40%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.439mg

All nutrients comparison - raw data values

Nutrient Egg, whole, raw, fresh Egg white DV% diff.
Cholesterol 372mg 0mg 124%
Choline 293.8mg 1.1mg 53%
Vitamin B12 0.89µg 0.09µg 33%
Vitamin B5 1.533mg 0.19mg 27%
Phosphorus 198mg 15mg 26%
Iron 1.75mg 0.08mg 21%
Selenium 30.7µg 20µg 19%
Vitamin A 160µg 0µg 18%
Fats 9.51g 0.17g 14%
Saturated fat 3.126g 0g 14%
Polyunsaturated fat 1.911g 0g 13%
Vitamin B6 0.17mg 0.005mg 13%
Folate 47µg 4µg 11%
Zinc 1.29mg 0.03mg 11%
Vitamin D 2µg 0µg 10%
Vitamin D 82IU 0IU 10%
Monounsaturated fat 3.658g 0g 9%
Vitamin E 1.05mg 0mg 7%
Calories 143kcal 52kcal 5%
Copper 0.072mg 0.023mg 5%
Calcium 56mg 7mg 5%
Vitamin B1 0.04mg 0.004mg 3%
Protein 12.56g 10.9g 3%
Manganese 0.028mg 0.011mg 1%
Sodium 142mg 166mg 1%
Vitamin B2 0.457mg 0.439mg 1%
Potassium 138mg 163mg 1%
Carbs 0.72g 0.73g 0%
Net carbs 0.72g 0.73g N/A
Magnesium 12mg 11mg 0%
Sugar 0.37g 0.71g N/A
Vitamin B3 0.075mg 0.105mg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.038g N/A
Tryptophan 0.167mg 0.125mg 0%
Threonine 0.556mg 0.449mg 0%
Isoleucine 0.671mg 0.661mg 0%
Leucine 1.086mg 1.016mg 0%
Lysine 0.912mg 0.806mg 0%
Methionine 0.38mg 0.399mg 0%
Phenylalanine 0.68mg 0.686mg 0%
Valine 0.858mg 0.809mg 0%
Histidine 0.309mg 0.29mg 0%
Fructose 0g 0.07g 0%
Omega-3 - DHA 0.058g 0g N/A
Omega-3 - ALA 0.036g N/A
Omega-3 - DPA 0.007g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.022g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A
Omega-6 - Linoleic acid 1.531g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 10% 76%
Protein: 12.56 g
Fats: 9.51 g
Carbs: 0.72 g
Water: 76.15 g
Other: 1.06 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +15.2%
Contains more FatsFats +5494.1%
Contains more OtherOther +68.3%
Contains more WaterWater +15%
~equal in Carbs ~0.73g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.37 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.34g

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, whole, raw, fresh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.