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Fruitcake vs. Egg white — In-Depth Nutrition Comparison

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The main differences between fruitcake and egg whites

  • Fruitcake has more iron, fiber, manganese, vitamin E, and phosphorus; however, egg whites have more selenium and vitamin B2.
  • Daily need coverage for selenium for egg whites is 33% higher.
  • Egg whites are lower in saturated fat.
  • Fruitcake has a higher glycemic index than egg whites.

Food types used in this article are Cake, fruitcake, commercially prepared and Egg, white, raw, fresh.

Infographic

Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
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 +45.5%
Contains more CalciumCalcium +371.4%
Contains more IronIron +2487.5%
Contains more CopperCopper +117.4%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +246.7%
Contains less SodiumSodium -39.2%
Contains more ManganeseManganese +1900%
Contains more SeleniumSelenium +900%
~equal in Potassium ~163mg

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B3Vitamin B3 +653.3%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +820%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +709.1%
Contains more Vitamin B2Vitamin B2 +343.4%
Contains more Vitamin B12Vitamin B12 +800%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 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 +5252.9%
Contains more CarbsCarbs +8338.4%
Contains more OtherOther +74.6%
Contains more ProteinProtein +275.9%
Contains more WaterWater +246.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruitcake Egg white DV% diff.
Selenium 2µg 20µg 33%
Vitamin B2 0.099mg 0.439mg 26%
Iron 2.07mg 0.08mg 25%
Polyunsaturated fat 3.323g 0g 22%
Carbs 61.6g 0.73g 20%
Protein 2.9g 10.9g 16%
Fiber 3.7g 0g 15%
Calories 324kcal 52kcal 14%
Fats 9.1g 0.17g 14%
Monounsaturated fat 4.2g 0g 11%
Manganese 0.22mg 0.011mg 9%
Vitamin E 0.9mg 0mg 6%
Saturated fat 1.048g 0g 5%
Phosphorus 52mg 15mg 5%
Folate 20µg 4µg 4%
Vitamin B3 0.791mg 0.105mg 4%
Vitamin B1 0.05mg 0.004mg 4%
Calcium 33mg 7mg 3%
Vitamin B6 0.046mg 0.005mg 3%
Vitamin B12 0.01µg 0.09µg 3%
Copper 0.05mg 0.023mg 3%
Sodium 101mg 166mg 3%
Cholesterol 5mg 0mg 2%
Zinc 0.27mg 0.03mg 2%
Magnesium 16mg 11mg 1%
Vitamin C 0.5mg 0mg 1%
Vitamin B5 0.226mg 0.19mg 1%
Vitamin A 7µg 0µg 1%
Vitamin K 1.5µg 0µg 1%
Choline 8.9mg 1.1mg 1%
Net carbs 57.9g 0.73g N/A
Potassium 153mg 163mg 0%
Sugar 27.42g 0.71g N/A
Tryptophan 0.042mg 0.125mg 0%
Threonine 0.102mg 0.449mg 0%
Isoleucine 0.121mg 0.661mg 0%
Leucine 0.206mg 1.016mg 0%
Lysine 0.121mg 0.806mg 0%
Methionine 0.059mg 0.399mg 0%
Phenylalanine 0.14mg 0.686mg 0%
Valine 0.144mg 0.809mg 0%
Histidine 0.071mg 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruitcake 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
9%
Fruitcake
10%
Egg white
Minerals Daily Need Coverage Score
21%
Fruitcake
17%
Egg white

Comparison summary

Which food contains less Sodium?
Fruitcake
Fruitcake contains less Sodium (difference - 65mg)
Which food is cheaper?
Fruitcake
Fruitcake is cheaper (difference - $1)
Which food is richer in minerals?
Fruitcake
Fruitcake is relatively richer in minerals
Which food is richer in vitamins?
Fruitcake
Fruitcake is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 26.71g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.048g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 53)

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.