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Potato chips vs. Egg white — In-Depth Nutrition Comparison

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A recap on differences between potato chips and egg whites

  • Potato chips have more vitamin E, vitamin B6, vitamin C, potassium, copper, vitamin B3, phosphorus, and iron; however, egg whites are higher in selenium.
  • Potato chips cover your daily vitamin E needs 61% more than egg whites.
  • The glycemic index of potato chips is higher.

Food varieties used in this article are Snacks, potato chips, plain, unsalted and Egg, white, raw, fresh.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 +509.1%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +682.2%
Contains more IronIron +1937.5%
Contains more CopperCopper +1230.4%
Contains more ZincZinc +3533.3%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +3900%
Contains more SeleniumSelenium +146.9%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4075%
Contains more Vitamin B3Vitamin B3 +3544.8%
Contains more Vitamin B5Vitamin B5 +111.6%
Contains more Vitamin B6Vitamin B6 +13100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1025%
Contains more CholineCholine +3309.1%
Contains more Vitamin B2Vitamin B2 +122.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 +20252.9%
Contains more CarbsCarbs +7146.6%
Contains more OtherOther +471.4%
Contains more ProteinProtein +55.7%
Contains more WaterWater +4508.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato chips Egg white DV% diff.
Polyunsaturated fat 12.17g 0g 81%
Vitamin E 9.11mg 0mg 61%
Fats 34.6g 0.17g 53%
Saturated fat 10.96g 0g 50%
Vitamin B6 0.66mg 0.005mg 50%
Vitamin C 31.1mg 0mg 35%
Potassium 1275mg 163mg 33%
Copper 0.306mg 0.023mg 31%
Monounsaturated fat 9.84g 0g 25%
Calories 536kcal 52kcal 24%
Vitamin B3 3.827mg 0.105mg 23%
Histidine 153mg 0.29mg 22%
Selenium 8.1µg 20µg 22%
Phosphorus 165mg 15mg 21%
Manganese 0.44mg 0.011mg 19%
Vitamin B2 0.197mg 0.439mg 19%
Fiber 4.8g 0g 19%
Iron 1.63mg 0.08mg 19%
Vitamin K 22.1µg 0µg 18%
Carbs 52.9g 0.73g 17%
Vitamin B1 0.167mg 0.004mg 14%
Magnesium 67mg 11mg 13%
Folate 45µg 4µg 10%
Zinc 1.09mg 0.03mg 10%
Protein 7g 10.9g 8%
Sodium 8mg 166mg 7%
Choline 37.5mg 1.1mg 7%
Vitamin B5 0.402mg 0.19mg 4%
Vitamin B12 0µg 0.09µg 4%
Calcium 24mg 7mg 2%
Net carbs 48.1g 0.73g N/A
Sugar 0.22g 0.71g N/A
Tryptophan 0.108mg 0.125mg 0%
Threonine 0.253mg 0.449mg 0%
Isoleucine 0.283mg 0.661mg 0%
Leucine 0.419mg 1.016mg 0%
Lysine 0.424mg 0.806mg 0%
Methionine 0.11mg 0.399mg 0%
Phenylalanine 0.31mg 0.686mg 0%
Valine 0.392mg 0.809mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato chips 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
56%
Potato chips
10%
Egg white
Minerals Daily Need Coverage Score
53%
Potato chips
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 158mg)
Which food is richer in minerals?
Potato chips
Potato chips is relatively richer in minerals
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 10.96g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 56)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.