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  6. Egg, whole, raw, frozen, pasteurized vs. Egg, whole, cooked, poached

Egg, whole, raw, frozen, pasteurized vs. Egg, whole, cooked, poached — In-Depth Nutrition Comparison

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Important differences between egg, whole, raw, frozen, pasteurized and egg, whole, cooked, poached

  • Egg, whole, raw, frozen, pasteurized has more folate, vitamin B12, selenium, vitamin B2, and choline than egg, whole, cooked, poached.
  • Egg, whole, raw, frozen, pasteurized's daily need coverage for folate is 13% more.
  • Egg, whole, raw, frozen, pasteurized contains less sodium.

The food varieties used in the comparison are Egg, whole, raw, frozen, pasteurized and Egg, whole, cooked, poached.

Infographic

Egg, whole, raw, frozen, pasteurized vs Egg, whole, cooked, poached 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 6.4% 19% 12% 65% 18% 36% 83% 17% 4.2% 203%
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% 84% 39% 3.7% 167%
Contains less SodiumSodium -56.9%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +21.6%
Contains more MagnesiumMagnesium +33.3%
Contains more CopperCopper +35.8%
~equal in Calcium ~56mg
~equal in Potassium ~138mg
~equal in Iron ~1.75mg
~equal in Zinc ~1.29mg
~equal in Phosphorus ~197mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 39% 57% 14% 17% 121% 1.9% 94% 43% 125% 0.75% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 30% 53% 21% 8% 89% 1.2% 92% 33% 89% 0.75% 26%
Contains more Vitamin DVitamin D +30%
Contains more Vitamin B1Vitamin B1 +109.4%
Contains more Vitamin B2Vitamin B2 +35.1%
Contains more Vitamin B3Vitamin B3 +63.5%
Contains more Vitamin B6Vitamin B6 +30.6%
Contains more Vitamin B12Vitamin B12 +40.8%
Contains more FolateFolate +148.6%
Contains more Vitamin EVitamin E +44.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~160µg
~equal in Vitamin B5 ~1.527mg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Egg, whole, raw, frozen, pasteurized Egg, whole, cooked, poached DV% diff.
Folate 87µg 35µg 13%
Selenium 37.2µg 30.6µg 12%
Vitamin B12 1µg 0.71µg 12%
Vitamin B2 0.523mg 0.387mg 10%
Sodium 128mg 297mg 7%
Choline 268.3mg 234.1mg 6%
Vitamin D* 105 IU 82 IU 3%
Vitamin D 2.6µg 2µg 3%
Vitamin B1 0.067mg 0.032mg 3%
Vitamin B6 0.188mg 0.144mg 3%
Copper 0.053mg 0.072mg 2%
Vitamin E 0.72mg 1.04mg 2%
Fats 9.95g 9.47g 1%
Cholesterol 372mg 370mg 1%
Magnesium 9mg 12mg 1%
Calcium 62mg 56mg 1%
Phosphorus 193mg 197mg 1%
Vitamin A 171µg 160µg 1%
Vitamin B5 1.57mg 1.527mg 1%
Saturated fat 3.382g 3.113g 1%
Monounsaturated fat 3.905g 3.643g 1%
Calories 147kcal 143kcal 0%
Protein 12.33g 12.51g 0%
Protein per 100 calories 8.4g 8.7g N/A
Calories per 10 g protein 119kcal 114kcal N/A
Weight per 100 calories 68g 70g N/A
Unsaturated / Saturated Fat ratio 1.7 1.8 N/A
Net carbs 1.01g 0.71g N/A
Carbs 1.01g 0.71g 0%
Potassium 135mg 138mg 0%
Iron 1.74mg 1.75mg 0%
Sugar 0.25g 0.37g N/A
Zinc 1.32mg 1.29mg 0%
Manganese 0.032mg 0.028mg 0%
Vitamin B3 0.103mg 0.063mg 0%
Vitamin K 0.3µg 0.3µg 0%
Trans fat 0.054g 0.038g N/A
Polyunsaturated fat 1.892g 1.904g 0%
Tryptophan 0.192mg 0.166mg 0%
Threonine 0.555mg 0.553mg 0%
Isoleucine 0.661mg 0.669mg 0%
Leucine 1.11mg 1.082mg 0%
Lysine 0.929mg 0.909mg 0%
Methionine 0.4mg 0.378mg 0%
Phenylalanine 0.675mg 0.677mg 0%
Valine 0.816mg 0.855mg 0%
Histidine 0.322mg 0.308mg 0%
Omega-3 - DHA 0.049g 0.058g N/A
Omega-3 - ALA 0.032g N/A
Omega-3 - DPA 0.022g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.022g N/A
Omega-6 - Eicosadienoic acid 0.022g 0.018g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 10% 76%
Protein: 12.33 g
Fats: 9.95 g
Carbs: 1.01 g
Water: 75.81 g
Other: 0.9 g
13% 9% 76%
Protein: 12.51 g
Fats: 9.47 g
Carbs: 0.71 g
Water: 75.85 g
Other: 1.46 g
Contains more CarbsCarbs +42.3%
Contains more OtherOther +62.2%
~equal in Protein ~12.51g
~equal in Fats ~9.47g
~equal in Water ~75.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 43% 21%
Saturated fat: Sat. Fat 3.382 g
Monounsaturated fat: Mono. Fat 3.905 g
Polyunsaturated fat: Poly. Fat 1.892 g
36% 42% 22%
Saturated fat: Sat. Fat 3.113 g
Monounsaturated fat: Mono. Fat 3.643 g
Polyunsaturated fat: Poly. Fat 1.904 g
~equal in Saturated fat ~3.113g
~equal in Monounsaturated fat ~3.643g
~equal in Polyunsaturated fat ~1.904g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.25 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.37 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +48%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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, frozen, pasteurized - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172202/nutrients
  2. Egg, whole, cooked, poached - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172186/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.