Onion vs. Egg white — In-Depth Nutrition Comparison
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What are the main differences between onions and egg whites?
- Onions are richer in vitamin B6, vitamin C, fiber, and manganese, yet egg whites are richer in selenium and vitamin B2.
- Egg whites' daily need coverage for selenium is 35% higher.
- Egg whites contain less sugar.
- Egg whites have a lower glycemic index than onions.
We used Onions, raw and Egg, white, raw, fresh types in this comparison.
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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.
| Contains more CalciumCalcium | +228.6% |
| Contains more IronIron | +162.5% |
| Contains more CopperCopper | +69.6% |
| Contains more ZincZinc | +466.7% |
| Contains more PhosphorusPhosphorus | +93.3% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +1072.7% |
| Contains more PotassiumPotassium | +11.6% |
| Contains more SeleniumSelenium | +3900% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1050% |
| Contains more Vitamin B6Vitamin B6 | +2300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +454.5% |
| Contains more Vitamin B2Vitamin B2 | +1525.9% |
| Contains more Vitamin B5Vitamin B5 | +54.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1179.5% |
| Contains more ProteinProtein | +890.9% |
| Contains more FatsFats | +70% |
| Contains more OtherOther | +80% |
~equal in
Water
~87.57g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1314.3% |
| Contains more GlucoseGlucose | +479.4% |
| Contains more FructoseFructose | +1742.9% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| 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.
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.5µg | 20µg | 35% |
| Vitamin B2 | 0.027mg | 0.439mg | 32% |
| Protein | 1.1g | 10.9g | 20% |
| Vitamin B6 | 0.12mg | 0.005mg | 9% |
| Vitamin C | 7.4mg | 0mg | 8% |
| Fiber | 1.7g | 0g | 7% |
| Sodium | 4mg | 166mg | 7% |
| Manganese | 0.129mg | 0.011mg | 5% |
| Folate | 19µg | 4µg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B1 | 0.046mg | 0.004mg | 4% |
| Carbs | 9.34g | 0.73g | 3% |
| Phosphorus | 29mg | 15mg | 2% |
| Fructose | 1.29g | 0.07g | 2% |
| Copper | 0.039mg | 0.023mg | 2% |
| Calcium | 23mg | 7mg | 2% |
| Iron | 0.21mg | 0.08mg | 2% |
| Zinc | 0.17mg | 0.03mg | 1% |
| Vitamin B5 | 0.123mg | 0.19mg | 1% |
| Choline | 6.1mg | 1.1mg | 1% |
| Potassium | 146mg | 163mg | 1% |
| Calories | 40kcal | 52kcal | 1% |
| Fats | 0.1g | 0.17g | 0% |
| Net carbs | 7.64g | 0.73g | N/A |
| Magnesium | 10mg | 11mg | 0% |
| Sugar | 4.24g | 0.71g | N/A |
| Vitamin E | 0.02mg | 0mg | 0% |
| Vitamin B3 | 0.116mg | 0.105mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Saturated fat | 0.042g | 0g | 0% |
| Monounsaturated fat | 0.013g | 0g | 0% |
| Polyunsaturated fat | 0.017g | 0g | 0% |
| Tryptophan | 0.014mg | 0.125mg | 0% |
| Threonine | 0.021mg | 0.449mg | 0% |
| Isoleucine | 0.014mg | 0.661mg | 0% |
| Leucine | 0.025mg | 1.016mg | 0% |
| Lysine | 0.039mg | 0.806mg | 0% |
| Methionine | 0.002mg | 0.399mg | 0% |
| Phenylalanine | 0.025mg | 0.686mg | 0% |
| Valine | 0.021mg | 0.809mg | 0% |
| Histidine | 0.014mg | 0.29mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
10%
Minerals Daily Need Coverage Score
8%
17%
Comparison summary
Which food contains less Sodium?
Onion contains less Sodium (difference - 162mg)
Which food is cheaper?
Onion is cheaper (difference - $0.8)
Which food is richer in vitamins?
Onion is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 3.53g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.