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

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The main differences between pork chop and egg whites

  • Egg whites contain less vitamin B3, vitamin B1, vitamin B6, phosphorus, selenium, zinc, vitamin B12, and vitamin B5 than pork chop.
  • Daily need coverage for vitamin B3 for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
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 +81.8%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +93.3%
Contains more IronIron +987.5%
Contains more CopperCopper +356.5%
Contains more ZincZinc +10400%
Contains more PhosphorusPhosphorus +1506.7%
Contains less SodiumSodium -55.4%
Contains more SeleniumSelenium +82%
~equal in Manganese ~0.011mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12150%
Contains more Vitamin B3Vitamin B3 +7449.5%
Contains more Vitamin B5Vitamin B5 +481.1%
Contains more Vitamin B6Vitamin B6 +9680%
Contains more Vitamin B12Vitamin B12 +633.3%
Contains more CholineCholine +6036.4%
Contains more Vitamin B2Vitamin B2 +40.3%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 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 +117.6%
Contains more FatsFats +8341.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.5%
Contains more OtherOther +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 DV% diff.
Vitamin B3 7.927mg 0.105mg 49%
Vitamin B1 0.49mg 0.004mg 41%
Vitamin B6 0.489mg 0.005mg 37%
Phosphorus 241mg 15mg 32%
Selenium 36.4µg 20µg 30%
Zinc 3.15mg 0.03mg 28%
Cholesterol 78mg 0mg 26%
Protein 23.72g 10.9g 26%
Vitamin B12 0.66µg 0.09µg 24%
Fats 14.35g 0.17g 22%
Saturated fat 4.339g 0g 20%
Vitamin B5 1.104mg 0.19mg 18%
Polyunsaturated fat 1.894g 0g 13%
Choline 67.5mg 1.1mg 12%
Monounsaturated fat 4.887g 0g 12%
Iron 0.87mg 0.08mg 10%
Vitamin B2 0.313mg 0.439mg 10%
Calories 231kcal 52kcal 9%
Copper 0.105mg 0.023mg 9%
Vitamin D 1µg 0µg 5%
Calcium 56mg 7mg 5%
Vitamin D 40IU 0IU 5%
Sodium 74mg 166mg 4%
Potassium 315mg 163mg 4%
Magnesium 20mg 11mg 2%
Vitamin E 0.21mg 0mg 1%
Folate 0µg 4µg 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Sugar 0g 0.71g N/A
Vitamin A 4µg 0µg 0%
Manganese 0.01mg 0.011mg 0%
Trans fat 0.066g N/A
Tryptophan 0.282mg 0.125mg 0%
Threonine 1.043mg 0.449mg 0%
Isoleucine 1.123mg 0.661mg 0%
Leucine 1.952mg 1.016mg 0%
Lysine 2.109mg 0.806mg 0%
Methionine 0.65mg 0.399mg 0%
Phenylalanine 0.985mg 0.686mg 0%
Valine 1.2mg 0.809mg 0%
Histidine 0.965mg 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork chop Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Pork chop
10%
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.