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  6. Orange juice vs. Egg white

Orange juice vs. Egg white — In-Depth Nutrition Comparison

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Significant differences between orange juice and egg whites

  • Orange juice has more vitamin C, vitamin B1, and folate; however, egg whites are richer in selenium and vitamin B2.
  • Orange juice covers your daily vitamin C needs 56% more than egg whites.
  • Egg whites have 23 times less vitamin B1 than orange juice. Orange juice has 0.09mg of vitamin B1, while egg whites have 0.004mg.
  • Egg whites contain less sugar.
  • Orange juice has a higher glycemic index. The glycemic index of orange juice is 50, while the glycemic index of egg whites is 0.

Specific food types used in this comparison are Orange juice, raw and Egg, white, raw, fresh.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 CalciumCalcium +57.1%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +150%
Contains more CopperCopper +91.3%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +19900%
~equal in Magnesium ~11mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +2150%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +463.6%
Contains more Vitamin B2Vitamin B2 +1363.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.19mg

All nutrients comparison - raw data values

Nutrient Orange juice Egg white DV% diff.
Vitamin C 50mg 0mg 56%
Selenium 0.1µg 20µg 36%
Vitamin B2 0.03mg 0.439mg 31%
Protein 0.7g 10.9g 20%
Sodium 1mg 166mg 7%
Folate 30µg 4µg 7%
Vitamin B1 0.09mg 0.004mg 7%
Vitamin B12 0µg 0.09µg 4%
Carbs 10.4g 0.73g 3%
Vitamin B6 0.04mg 0.005mg 3%
Iron 0.2mg 0.08mg 2%
Vitamin B3 0.4mg 0.105mg 2%
Copper 0.044mg 0.023mg 2%
Potassium 200mg 163mg 1%
Fiber 0.2g 0g 1%
Choline 6.2mg 1.1mg 1%
Vitamin A 10µg 0µg 1%
Calories 45kcal 52kcal 0%
Fats 0.2g 0.17g 0%
Net carbs 10.2g 0.73g N/A
Magnesium 11mg 11mg 0%
Calcium 11mg 7mg 0%
Sugar 8.4g 0.71g N/A
Zinc 0.05mg 0.03mg 0%
Phosphorus 17mg 15mg 0%
Vitamin E 0.04mg 0mg 0%
Manganese 0.014mg 0.011mg 0%
Vitamin B5 0.19mg 0.19mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.024g 0g 0%
Monounsaturated fat 0.036g 0g 0%
Polyunsaturated fat 0.04g 0g 0%
Tryptophan 0.002mg 0.125mg 0%
Threonine 0.008mg 0.449mg 0%
Isoleucine 0.008mg 0.661mg 0%
Leucine 0.013mg 1.016mg 0%
Lysine 0.009mg 0.806mg 0%
Methionine 0.003mg 0.399mg 0%
Phenylalanine 0.009mg 0.686mg 0%
Valine 0.011mg 0.809mg 0%
Histidine 0.003mg 0.29mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +17.6%
Contains more CarbsCarbs +1324.7%
Contains more ProteinProtein +1457.1%
Contains more OtherOther +57.5%
~equal in Water ~87.57g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.