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  6. Eggnog vs. Egg white

Eggnog vs. Egg white — In-Depth Nutrition Comparison

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Differences between Eggnog and Egg white

  • Eggnog has more Vitamin B12, Phosphorus, Calcium, Choline, Vitamin D, and Vitamin A RAE, while Egg white has more Selenium, and Vitamin B2.
  • Egg white's daily need coverage for Selenium is 29% higher.

The food types used in this comparison are Eggnog and Egg, white, raw, fresh.

Infographic

Eggnog 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.
Eggnog
Eggnog
7
:
3
Egg white
Egg white
Contains more Calcium +1757.1%
Contains more Iron +150%
Contains more Magnesium +72.7%
Contains more Phosphorus +626.7%
Contains less Sodium -67.5%
Contains more Zinc +1433.3%
Contains more Copper +76.9%
Contains more Manganese +120%
Contains more Selenium +376.2%
Equal in Potassium - 163
Eggnog
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +1757.1%
Contains more Iron +150%
Contains more Magnesium +72.7%
Contains more Phosphorus +626.7%
Contains less Sodium -67.5%
Contains more Zinc +1433.3%
Contains more Copper +76.9%
Contains more Manganese +120%
Contains more Selenium +376.2%
Equal in Potassium - 163

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.
Eggnog
Eggnog
9
:
2
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +900%
Contains more Vitamin B12 +400%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +131.1%
Contains more Folate +300%
Equal in Vitamin B3 - 0.105
Eggnog
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +900%
Contains more Vitamin B12 +400%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +131.1%
Contains more Folate +300%
Equal in Vitamin B3 - 0.105

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
Eggnog
3
:
2
Egg white
Egg white
Contains more Fats +2364.7%
Contains more Carbs +1002.7%
Contains more Protein +139.6%
Equal in Water - 87.57
Equal in Other - 0.63
Eggnog
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +2364.7%
Contains more Carbs +1002.7%
Contains more Protein +139.6%
Equal in Water - 87.57
Equal in Other - 0.63

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Eggnog
Eggnog
1
:
5
Egg white
Egg white
Contains more Lactose +11100%
Contains more Sucrose +75%
Contains more Glucose +385.7%
Contains more Fructose +75%
Contains more Maltose +75%
Contains more Galactose +75%
Eggnog
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
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
Contains more Lactose +11100%
Contains more Sucrose +75%
Contains more Glucose +385.7%
Contains more Fructose +75%
Contains more Maltose +75%
Contains more Galactose +75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Eggnog Egg white
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Eggnog Egg white Opinion
Net carbs 8.05g 0.73g Eggnog
Protein 4.55g 10.9g Egg white
Fats 4.19g 0.17g Eggnog
Carbs 8.05g 0.73g Eggnog
Calories 88kcal 52kcal Eggnog
Fructose 0.04g 0.07g Egg white
Sugar 8.05g 0.71g Egg white
Calcium 130mg 7mg Eggnog
Iron 0.2mg 0.08mg Eggnog
Magnesium 19mg 11mg Eggnog
Phosphorus 109mg 15mg Eggnog
Potassium 165mg 163mg Eggnog
Sodium 54mg 166mg Eggnog
Zinc 0.46mg 0.03mg Eggnog
Copper 0.013mg 0.023mg Egg white
Manganese 0.005mg 0.011mg Egg white
Selenium 4.2µg 20µg Egg white
Vitamin A 206IU 0IU Eggnog
Vitamin A RAE 59µg 0µg Eggnog
Vitamin E 0.21mg 0mg Eggnog
Vitamin D 49IU 0IU Eggnog
Vitamin D 1.2µg 0µg Eggnog
Vitamin C 1.5mg 0mg Eggnog
Vitamin B1 0.034mg 0.004mg Eggnog
Vitamin B2 0.19mg 0.439mg Egg white
Vitamin B3 0.105mg 0.105mg
Vitamin B5 0.417mg 0.19mg Eggnog
Vitamin B6 0.05mg 0.005mg Eggnog
Folate 1µg 4µg Egg white
Vitamin B12 0.45µg 0.09µg Eggnog
Vitamin K 0.3µg 0µg Eggnog
Tryptophan 0.085mg 0.125mg Egg white
Threonine 0.201mg 0.449mg Egg white
Isoleucine 0.237mg 0.661mg Egg white
Leucine 0.383mg 1.016mg Egg white
Lysine 0.257mg 0.806mg Egg white
Methionine 0.12mg 0.399mg Egg white
Phenylalanine 0.225mg 0.686mg Egg white
Valine 0.289mg 0.809mg Egg white
Histidine 0.108mg 0.29mg Egg white
Cholesterol 59mg 0mg Egg white
Saturated Fat 2.591g 0g Egg white
Monounsaturated Fat 1.302g 0g Eggnog
Polyunsaturated fat 0.198g 0g Eggnog

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggnog Egg white
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
17%
Eggnog
11%
Egg white
Minerals Daily Need Coverage Score
17%
Eggnog
17%
Egg white

Comparison summary

Which food contains less Sodium?
Eggnog
Eggnog contains less Sodium (difference - 112mg)
Which food is richer in vitamins?
Eggnog
Eggnog is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 7.34g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 2.591g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 55)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.