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French toast vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between french toast and egg whites

  • Egg whites have less iron, vitamin B1, phosphorus, vitamin A, folate, vitamin B3, and calcium than french toast.
  • French toast covers your daily need for cholesterol, 39% more than egg whites.
  • Egg whites have less cholesterol.
  • The glycemic index of french toast is higher.

These are the specific foods used in this comparison French toast, prepared from recipe, made with low fat (2%) milk and Egg, white, raw, fresh.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 +54.5%
Contains more CalciumCalcium +1328.6%
Contains more IronIron +1987.5%
Contains more CopperCopper +152.2%
Contains more ZincZinc +2133.3%
Contains more PhosphorusPhosphorus +680%
Contains more ManganeseManganese +1609.1%
Contains more PotassiumPotassium +21.6%
Contains less SodiumSodium -65.3%
~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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +5000%
Contains more Vitamin B3Vitamin B3 +1450.5%
Contains more Vitamin B5Vitamin B5 +188.9%
Contains more Vitamin B6Vitamin B6 +1380%
Contains more Vitamin B12Vitamin B12 +244.4%
Contains more FolateFolate +975%
Contains more Vitamin B2Vitamin B2 +36.8%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 FatsFats +6252.9%
Contains more CarbsCarbs +3324.7%
Contains more OtherOther +185.7%
Contains more ProteinProtein +41.6%
Contains more WaterWater +60.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French toast Egg white DV% diff.
Cholesterol 116mg 0mg 39%
Iron 1.67mg 0.08mg 20%
Polyunsaturated fat 2.594g 0g 17%
Vitamin B1 0.204mg 0.004mg 17%
Fats 10.8g 0.17g 16%
Phosphorus 117mg 15mg 15%
Vitamin A 124µg 0µg 14%
Sodium 479mg 166mg 14%
Saturated fat 2.723g 0g 12%
Monounsaturated fat 4.524g 0g 11%
Vitamin B3 1.628mg 0.105mg 10%
Folate 43µg 4µg 10%
Vitamin B12 0.31µg 0.09µg 9%
Vitamin B2 0.321mg 0.439mg 9%
Calories 229kcal 52kcal 9%
Calcium 100mg 7mg 9%
Carbs 25g 0.73g 8%
Manganese 0.188mg 0.011mg 8%
Vitamin B5 0.549mg 0.19mg 7%
Zinc 0.67mg 0.03mg 6%
Protein 7.7g 10.9g 6%
Vitamin B6 0.074mg 0.005mg 5%
Copper 0.058mg 0.023mg 4%
Potassium 134mg 163mg 1%
Magnesium 17mg 11mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 25g 0.73g N/A
Sugar 0.71g N/A
Selenium 20.1µg 20µg 0%
Choline 1.1mg 0%
Tryptophan 0.094mg 0.125mg 0%
Threonine 0.305mg 0.449mg 0%
Isoleucine 0.375mg 0.661mg 0%
Leucine 0.621mg 1.016mg 0%
Lysine 0.413mg 0.806mg 0%
Methionine 0.188mg 0.399mg 0%
Phenylalanine 0.389mg 0.686mg 0%
Valine 0.419mg 0.809mg 0%
Histidine 0.179mg 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French toast 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
25%
French toast
10%
Egg white
Minerals Daily Need Coverage Score
40%
French toast
17%
Egg white

Comparison summary

Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 0.71g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $1)
Which food is richer in minerals?
French toast
French toast is relatively richer in minerals
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 2.723g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 67)
Which food is richer in vitamins?
?
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.