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Fast food vs. Egg white — In-Depth Nutrition Comparison

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Differences between fast food and egg whites

  • Egg whites contain less iron, vitamin B3, vitamin B12, vitamin B1, zinc, folate, phosphorus, vitamin B6, and manganese than fast food.
  • Fast food's daily need coverage for iron is 37% higher.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of fast food is 66.

The food types used in this comparison are Fast foods, hamburger; single, regular patty; plain and Egg, white, raw, fresh.

Infographic

Fast food vs Egg white 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +785.7%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +3725%
Contains more CopperCopper +426.1%
Contains more ZincZinc +8300%
Contains more PhosphorusPhosphorus +793.3%
Contains more ManganeseManganese +3145.5%
Contains less SodiumSodium -49.8%
~equal in Selenium ~20µg

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 +7825%
Contains more Vitamin B3Vitamin B3 +5249.5%
Contains more Vitamin B5Vitamin B5 +178.9%
Contains more Vitamin B6Vitamin B6 +4140%
Contains more Vitamin B12Vitamin B12 +888.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1900%
Contains more CholineCholine +3027.3%
Contains more Vitamin B2Vitamin B2 +20.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +51.6%
Contains more FatsFats +6964.7%
Contains more CarbsCarbs +4215.1%
Contains more OtherOther +141.3%
Contains more WaterWater +127.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 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 StarchStarch +∞%
Contains more GlucoseGlucose +502.9%
Contains more FructoseFructose +3142.9%
Contains more MaltoseMaltose +714.3%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Egg white DV% diff.
Iron 3.06mg 0.08mg 37%
Vitamin B3 5.617mg 0.105mg 34%
Vitamin B12 0.89µg 0.09µg 33%
Vitamin B1 0.317mg 0.004mg 26%
Zinc 2.52mg 0.03mg 23%
Saturated fat 4.493g 0g 20%
Folate 80µg 4µg 19%
Fats 12.01g 0.17g 18%
Phosphorus 134mg 15mg 17%
Vitamin B6 0.212mg 0.005mg 16%
Manganese 0.357mg 0.011mg 15%
Monounsaturated fat 4.835g 0g 12%
Calories 297kcal 52kcal 12%
Copper 0.121mg 0.023mg 11%
Protein 16.52g 10.9g 11%
Polyunsaturated fat 1.68g 0g 11%
Cholesterol 33mg 0mg 11%
Carbs 31.5g 0.73g 10%
Starch 22.87g 9%
Sodium 331mg 166mg 7%
Fiber 1.7g 0g 7%
Vitamin B5 0.53mg 0.19mg 7%
Choline 34.4mg 1.1mg 6%
Calcium 62mg 7mg 6%
Vitamin B2 0.363mg 0.439mg 6%
Vitamin K 4.9µg 0µg 4%
Magnesium 27mg 11mg 4%
Vitamin E 0.38mg 0mg 3%
Fructose 2.27g 0.07g 3%
Selenium 20.3µg 20µg 1%
Potassium 197mg 163mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 9µg 0µg 1%
Net carbs 29.8g 0.73g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 0.71g N/A
Trans fat 0.514g N/A
Tryptophan 0.144mg 0.125mg 0%
Threonine 0.46mg 0.449mg 0%
Isoleucine 0.642mg 0.661mg 0%
Leucine 1.13mg 1.016mg 0%
Lysine 0.785mg 0.806mg 0%
Methionine 0.306mg 0.399mg 0%
Phenylalanine 0.67mg 0.686mg 0%
Valine 0.728mg 0.809mg 0%
Histidine 0.402mg 0.29mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Egg white
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
43%
Fast food
10%
Egg white
Minerals Daily Need Coverage Score
54%
Fast food
17%
Egg white

Comparison summary

Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $1)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 4.17g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 165mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 4.493g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 66)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.