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  6. Pork chop vs. Egg white

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

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The main differences between Pork chop and Egg white

  • Egg white contains less Vitamin B3, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Zinc, Vitamin B12, and Vitamin B5 than Pork chop.
  • Daily need coverage for Vitamin B3 from Pork chop is 49% higher.

Food types used in this article are Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled and Egg, white, raw, fresh.

Infographic

Pork chop 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.
Pork chop
Pork chop
9
:
1
Egg white
Egg white
Contains more Calcium +700%
Contains more Iron +987.5%
Contains more Magnesium +81.8%
Contains more Phosphorus +1506.7%
Contains more Potassium +93.3%
Contains less Sodium -55.4%
Contains more Zinc +10400%
Contains more Copper +356.5%
Contains more Selenium +82%
Equal in Manganese - 0.011
Pork chop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +700%
Contains more Iron +987.5%
Contains more Magnesium +81.8%
Contains more Phosphorus +1506.7%
Contains more Potassium +93.3%
Contains less Sodium -55.4%
Contains more Zinc +10400%
Contains more Copper +356.5%
Contains more Selenium +82%
Equal in Manganese - 0.011

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.
Pork chop
Pork chop
8
:
2
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12150%
Contains more Vitamin B3 +7449.5%
Contains more Vitamin B5 +481.1%
Contains more Vitamin B6 +9680%
Contains more Vitamin B12 +633.3%
Contains more Vitamin B2 +40.3%
Contains more Folate +∞%
Pork chop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12150%
Contains more Vitamin B3 +7449.5%
Contains more Vitamin B5 +481.1%
Contains more Vitamin B6 +9680%
Contains more Vitamin B12 +633.3%
Contains more Vitamin B2 +40.3%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork chop
Pork chop
2
:
3
Egg white
Egg white
Contains more Protein +117.6%
Contains more Fats +8341.2%
Contains more Carbs +∞%
Contains more Water +42.5%
Contains more Other +31.3%
Pork chop
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +117.6%
Contains more Fats +8341.2%
Contains more Carbs +∞%
Contains more Water +42.5%
Contains more Other +31.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork chop Egg white Opinion
Net carbs 0g 0.73g Egg white
Protein 23.72g 10.9g Pork chop
Fats 14.35g 0.17g Pork chop
Carbs 0g 0.73g Egg white
Calories 231kcal 52kcal Pork chop
Fructose 0.07g Egg white
Sugar 0g 0.71g Pork chop
Calcium 56mg 7mg Pork chop
Iron 0.87mg 0.08mg Pork chop
Magnesium 20mg 11mg Pork chop
Phosphorus 241mg 15mg Pork chop
Potassium 315mg 163mg Pork chop
Sodium 74mg 166mg Pork chop
Zinc 3.15mg 0.03mg Pork chop
Copper 0.105mg 0.023mg Pork chop
Manganese 0.01mg 0.011mg Egg white
Selenium 36.4µg 20µg Pork chop
Vitamin A 15IU 0IU Pork chop
Vitamin A RAE 4µg 0µg Pork chop
Vitamin E 0.21mg 0mg Pork chop
Vitamin D 40IU 0IU Pork chop
Vitamin D 1µg 0µg Pork chop
Vitamin B1 0.49mg 0.004mg Pork chop
Vitamin B2 0.313mg 0.439mg Egg white
Vitamin B3 7.927mg 0.105mg Pork chop
Vitamin B5 1.104mg 0.19mg Pork chop
Vitamin B6 0.489mg 0.005mg Pork chop
Folate 0µg 4µg Egg white
Vitamin B12 0.66µg 0.09µg Pork chop
Tryptophan 0.282mg 0.125mg Pork chop
Threonine 1.043mg 0.449mg Pork chop
Isoleucine 1.123mg 0.661mg Pork chop
Leucine 1.952mg 1.016mg Pork chop
Lysine 2.109mg 0.806mg Pork chop
Methionine 0.65mg 0.399mg Pork chop
Phenylalanine 0.985mg 0.686mg Pork chop
Valine 1.2mg 0.809mg Pork chop
Histidine 0.965mg 0.29mg Pork chop
Cholesterol 78mg 0mg Egg white
Trans Fat 0.066g Egg white
Saturated Fat 4.339g 0g Egg white
Omega-3 - DHA 0.001g 0g Pork chop
Omega-3 - DPA 0.011g 0g Pork chop
Monounsaturated Fat 4.887g 0g Pork chop
Polyunsaturated fat 1.894g 0g Pork chop
Omega-6 - Eicosadienoic acid 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork chop Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
53%
Pork chop
11%
Egg white
Minerals Daily Need Coverage Score
53%
Pork chop
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 92mg)
Which food is cheaper?
Pork chop
Pork chop is cheaper (difference - $0.2)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 4.339g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.