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  6. Pork Meat vs. Egg white

Pork Meat vs. Egg white — In-Depth Nutrition Comparison

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A recap on differences between pork Meat and egg whites

  • Egg whites have less vitamin B1, vitamin B6, vitamin B3, phosphorus, selenium, zinc, vitamin B12, vitamin B5, and choline.
  • Pork Meat covers your daily vitamin B1 needs 79% more than egg whites.

Food varieties used in this article are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Egg, white, raw, fresh.

Infographic

Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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 +163.6%
Contains more PotassiumPotassium +158.3%
Contains more IronIron +1337.5%
Contains more CopperCopper +382.6%
Contains more ZincZinc +7966.7%
Contains more PhosphorusPhosphorus +1680%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +91%
Contains more CalciumCalcium +16.7%

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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23650%
Contains more Vitamin B3Vitamin B3 +6978.1%
Contains more Vitamin B5Vitamin B5 +432.6%
Contains more Vitamin B6Vitamin B6 +14680%
Contains more Vitamin B12Vitamin B12 +533.3%
Contains more CholineCholine +7981.8%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pork Meat Egg white DV% diff.
Vitamin B1 0.95mg 0.004mg 79%
Vitamin B6 0.739mg 0.005mg 56%
Vitamin B3 7.432mg 0.105mg 46%
Phosphorus 267mg 15mg 36%
Selenium 38.2µg 20µg 33%
Protein 26.17g 10.9g 31%
Cholesterol 73mg 0mg 24%
Zinc 2.42mg 0.03mg 22%
Vitamin B12 0.57µg 0.09µg 20%
Choline 88.9mg 1.1mg 16%
Vitamin B5 1.012mg 0.19mg 16%
Iron 1.15mg 0.08mg 13%
Copper 0.111mg 0.023mg 10%
Potassium 421mg 163mg 8%
Saturated fat 1.198g 0g 5%
Calories 143kcal 52kcal 5%
Fats 3.51g 0.17g 5%
Sodium 57mg 166mg 5%
Vitamin B2 0.387mg 0.439mg 4%
Magnesium 29mg 11mg 4%
Monounsaturated fat 1.334g 0g 3%
Polyunsaturated fat 0.506g 0g 3%
Folate 0µg 4µg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.08mg 0mg 1%
Vitamin D 10IU 0IU 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Calcium 6mg 7mg 0%
Sugar 0g 0.71g N/A
Manganese 0.013mg 0.011mg 0%
Trans fat 0.033g N/A
Tryptophan 0.275mg 0.125mg 0%
Threonine 1.175mg 0.449mg 0%
Isoleucine 1.288mg 0.661mg 0%
Leucine 2.229mg 1.016mg 0%
Lysine 2.427mg 0.806mg 0%
Methionine 0.721mg 0.399mg 0%
Phenylalanine 1.1mg 0.686mg 0%
Valine 1.367mg 0.809mg 0%
Histidine 1.13mg 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 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 +140.1%
Contains more FatsFats +1964.7%
Contains more OtherOther +38.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.1%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.