Pasta vs. Egg white — In-Depth Nutrition Comparison
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How are pasta and egg whites different?
- Pasta is richer in vitamin B1, folate, iron, manganese, copper, phosphorus, and vitamin B3, while egg whites are higher in vitamin B2.
- Egg whites cover your daily need for vitamin B2, 22% more than pasta.
- Pasta has a higher glycemic index (49) than egg whites (0).
Pasta, fresh-refrigerated, plain, cooked and Egg, white, raw, fresh types were used in this article.
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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 MagnesiumMagnesium | +63.6% |
| Contains more IronIron | +1325% |
| Contains more CopperCopper | +304.3% |
| Contains more ZincZinc | +1766.7% |
| Contains more PhosphorusPhosphorus | +320% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +1936.4% |
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +579.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5125% |
| Contains more Vitamin B3Vitamin B3 | +844.8% |
| Contains more Vitamin B6Vitamin B6 | +580% |
| Contains more Vitamin B12Vitamin B12 | +55.6% |
| Contains more FolateFolate | +1500% |
| Contains more Vitamin B2Vitamin B2 | +192.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +517.6% |
| Contains more CarbsCarbs | +3315.1% |
| Contains more ProteinProtein | +111.7% |
| Contains more WaterWater | +27.7% |
| Contains more OtherOther | +103.2% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 20µg | 36% | |
| Vitamin B2 | 0.15mg | 0.439mg | 22% |
| Vitamin B1 | 0.209mg | 0.004mg | 17% |
| Folate | 64µg | 4µg | 15% |
| Iron | 1.14mg | 0.08mg | 13% |
| Protein | 5.15g | 10.9g | 12% |
| Cholesterol | 33mg | 0mg | 11% |
| Manganese | 0.224mg | 0.011mg | 9% |
| Carbs | 24.93g | 0.73g | 8% |
| Copper | 0.093mg | 0.023mg | 8% |
| Sodium | 6mg | 166mg | 7% |
| Phosphorus | 63mg | 15mg | 7% |
| Vitamin B3 | 0.992mg | 0.105mg | 6% |
| Zinc | 0.56mg | 0.03mg | 5% |
| Calories | 131kcal | 52kcal | 4% |
| Potassium | 24mg | 163mg | 4% |
| Polyunsaturated fat | 0.429g | 0g | 3% |
| Magnesium | 18mg | 11mg | 2% |
| Vitamin B6 | 0.034mg | 0.005mg | 2% |
| Vitamin B12 | 0.14µg | 0.09µg | 2% |
| Vitamin A | 6µg | 0µg | 1% |
| Fats | 1.05g | 0.17g | 1% |
| Saturated fat | 0.15g | 0g | 1% |
| Net carbs | 24.93g | 0.73g | N/A |
| Calcium | 6mg | 7mg | 0% |
| Sugar | 0.71g | N/A | |
| Vitamin B5 | 0.183mg | 0.19mg | 0% |
| Choline | 1.1mg | 0% | |
| Monounsaturated fat | 0.124g | 0g | 0% |
| Tryptophan | 0.065mg | 0.125mg | 0% |
| Threonine | 0.134mg | 0.449mg | 0% |
| Isoleucine | 0.197mg | 0.661mg | 0% |
| Leucine | 0.348mg | 1.016mg | 0% |
| Lysine | 0.097mg | 0.806mg | 0% |
| Methionine | 0.079mg | 0.399mg | 0% |
| Phenylalanine | 0.247mg | 0.686mg | 0% |
| Valine | 0.217mg | 0.809mg | 0% |
| Histidine | 0.103mg | 0.29mg | 0% |
| Fructose | 0.07g | 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
15%
10%
Minerals Daily Need Coverage Score
16%
17%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 160mg)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.15g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 49)
Which food is cheaper?
Egg white is cheaper (difference - $2)
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.
Which food is richer in vitamins?
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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.