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Pepperoni vs. Egg white — In-Depth Nutrition Comparison

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Differences between pepperoni and egg whites

  • Egg whites contain less vitamin B12, manganese, vitamin B3, vitamin B6, vitamin B1, zinc, and phosphorus than pepperoni.
  • Pepperoni's daily need coverage for saturated fat is 89% higher.
  • The amount of saturated fat in egg whites is lower.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of pepperoni is 28.

The food types used in this comparison are Pepperoni, beef and pork, sliced and Egg, white, raw, fresh.

Infographic

Pepperoni 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 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
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 +63.6%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +1562.5%
Contains more CopperCopper +295.7%
Contains more ZincZinc +8033.3%
Contains more PhosphorusPhosphorus +953.3%
Contains more ManganeseManganese +9663.6%
Contains more SeleniumSelenium +45%
Contains less SodiumSodium -89.5%

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% 21% 20% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
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 +6675%
Contains more Vitamin B3Vitamin B3 +4649.5%
Contains more Vitamin B5Vitamin B5 +389.5%
Contains more Vitamin B6Vitamin B6 +7140%
Contains more Vitamin B12Vitamin B12 +1344.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +4554.5%
Contains more Vitamin B2Vitamin B2 +70.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 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 +76.6%
Contains more FatsFats +27123.5%
Contains more CarbsCarbs +61.6%
Contains more OtherOther +652.4%
Contains more WaterWater +206.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pepperoni Egg white
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pepperoni Egg white DV% diff.
Saturated fat 17.708g 0g 80%
Fats 46.28g 0.17g 71%
Sodium 1582mg 166mg 62%
Monounsaturated fat 20.77g 0g 52%
Vitamin B12 1.3µg 0.09µg 50%
Manganese 1.074mg 0.011mg 46%
Cholesterol 97mg 0mg 32%
Vitamin B3 4.987mg 0.105mg 31%
Polyunsaturated fat 4.458g 0g 30%
Vitamin B6 0.362mg 0.005mg 27%
Calories 504kcal 52kcal 23%
Zinc 2.44mg 0.03mg 22%
Vitamin B1 0.271mg 0.004mg 22%
Phosphorus 158mg 15mg 20%
Protein 19.25g 10.9g 17%
Iron 1.33mg 0.08mg 16%
Selenium 29µg 20µg 16%
Vitamin B5 0.93mg 0.19mg 15%
Vitamin B2 0.257mg 0.439mg 14%
Choline 51.2mg 1.1mg 9%
Copper 0.091mg 0.023mg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin E 1.03mg 0mg 7%
Vitamin D 52IU 0IU 7%
Vitamin K 5.8µg 0µg 5%
Potassium 274mg 163mg 3%
Magnesium 18mg 11mg 2%
Calcium 19mg 7mg 1%
Carbs 1.18g 0.73g 0%
Net carbs 1.18g 0.73g N/A
Sugar 0g 0.71g N/A
Folate 5µg 4µg 0%
Trans fat 1.527g N/A
Tryptophan 0.23mg 0.125mg 0%
Threonine 0.869mg 0.449mg 0%
Isoleucine 0.901mg 0.661mg 0%
Leucine 1.575mg 1.016mg 0%
Lysine 1.652mg 0.806mg 0%
Methionine 0.511mg 0.399mg 0%
Phenylalanine 0.778mg 0.686mg 0%
Valine 0.987mg 0.809mg 0%
Histidine 0.688mg 0.29mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.164g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.04g N/A
Omega-6 - Eicosadienoic acid 0.136g N/A
Omega-6 - Linoleic acid 3.605g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pepperoni 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
47%
Pepperoni
10%
Egg white
Minerals Daily Need Coverage Score
76%
Pepperoni
17%
Egg white

Comparison summary

Which food is richer in minerals?
Pepperoni
Pepperoni is relatively richer in minerals
Which food is lower in Sugar?
Pepperoni
Pepperoni is lower in Sugar (difference - 0.71g)
Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 1416mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 17.708g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 28)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $2)

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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.