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Hamburger vs. Egg white — In-Depth Nutrition Comparison

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The main differences between hamburgers and egg whites

  • Hamburgers have more vitamin B12, iron, vitamin B3, zinc, vitamin B1, phosphorus, and vitamin B6; however, egg whites have more vitamin B2.
  • Daily need coverage for vitamin B12 for hamburgers is 56% higher.
  • Hamburgers have a higher glycemic index than egg whites.

Food types used in this article are Fast foods, hamburger; double, regular, patty; plain and Egg, white, raw, fresh.

Infographic

Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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 +81.8%
Contains more CalciumCalcium +1357.1%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +3500%
Contains more CopperCopper +295.7%
Contains more ZincZinc +9466.7%
Contains more PhosphorusPhosphorus +806.7%
Contains more ManganeseManganese +1872.7%
Contains less SodiumSodium -59.9%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 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 B1Vitamin B1 +5325%
Contains more Vitamin B3Vitamin B3 +5009.5%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B6Vitamin B6 +3960%
Contains more Vitamin B12Vitamin B12 +1500%
Contains more FolateFolate +1300%
Contains more Vitamin B2Vitamin B2 +75.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 +56.7%
Contains more FatsFats +8347.1%
Contains more CarbsCarbs +3201.4%
Contains more OtherOther +184.1%
Contains more WaterWater +105.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 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 SucroseSucrose +214.3%
Contains more GlucoseGlucose +241.2%
Contains more FructoseFructose +2800%
Contains more LactoseLactose +85.7%
Contains more MaltoseMaltose +757.1%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger Egg white
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar 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 Hamburger Egg white DV% diff.
Vitamin B12 1.44µg 0.09µg 56%
Selenium 20µg 36%
Iron 2.88mg 0.08mg 35%
Vitamin B3 5.365mg 0.105mg 33%
Zinc 2.87mg 0.03mg 26%
Saturated fat 5.096g 0g 23%
Fats 14.36g 0.17g 22%
Vitamin B1 0.217mg 0.004mg 18%
Phosphorus 136mg 15mg 17%
Cholesterol 47mg 0mg 16%
Vitamin B6 0.203mg 0.005mg 15%
Vitamin B2 0.25mg 0.439mg 15%
Monounsaturated fat 5.495g 0g 14%
Folate 56µg 4µg 13%
Protein 17.08g 10.9g 12%
Calories 295kcal 52kcal 12%
Sodium 414mg 166mg 11%
Calcium 102mg 7mg 10%
Manganese 0.217mg 0.011mg 9%
Copper 0.091mg 0.023mg 8%
Carbs 24.1g 0.73g 8%
Fiber 0.9g 0g 4%
Polyunsaturated fat 0.38g 0g 3%
Fructose 2.03g 0.07g 2%
Magnesium 20mg 11mg 2%
Potassium 226mg 163mg 2%
Vitamin B5 0.31mg 0.19mg 2%
Net carbs 23.2g 0.73g N/A
Sugar 4.15g 0.71g N/A
Trans fat 0.814g N/A
Choline 1.1mg 0%
Tryptophan 0.206mg 0.125mg 0%
Threonine 0.666mg 0.449mg 0%
Isoleucine 0.716mg 0.661mg 0%
Leucine 1.319mg 1.016mg 0%
Lysine 1.226mg 0.806mg 0%
Methionine 0.37mg 0.399mg 0%
Phenylalanine 0.677mg 0.686mg 0%
Valine 0.823mg 0.809mg 0%
Histidine 0.505mg 0.29mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger 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
38%
Hamburger
10%
Egg white
Minerals Daily Need Coverage Score
42%
Hamburger
17%
Egg white

Comparison summary

Which food is richer in minerals?
Hamburger
Hamburger is relatively richer in minerals
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $1)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 248mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 5.096g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 66)
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. 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.