Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Raspberry vs. Egg white — In-Depth Nutrition Comparison

Compare

What are the main differences between raspberries and egg whites?

  • Raspberries are richer in vitamin C, manganese, fiber, iron, copper, vitamin K, and vitamin E, yet egg whites are richer in selenium and vitamin B2.
  • Egg whites' daily need coverage for selenium is 36% higher.
  • Raspberries contain less sodium.
  • Egg whites have a lower glycemic index than raspberries.

We used Raspberries, raw and Egg, white, raw, fresh types in this comparison.

Infographic

Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +100%
Contains more CalciumCalcium +257.1%
Contains more IronIron +762.5%
Contains more CopperCopper +291.3%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +5990.9%
Contains more SeleniumSelenium +9900%
~equal in Potassium ~163mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B3Vitamin B3 +469.5%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +425%
Contains more CholineCholine +1018.2%
Contains more Vitamin B2Vitamin B2 +1055.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +282.4%
Contains more CarbsCarbs +1535.6%
Contains more ProteinProtein +808.3%
Contains more OtherOther +37%
~equal in Water ~87.57g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more SucroseSucrose +185.7%
Contains more GlucoseGlucose +447.1%
Contains more FructoseFructose +3257.1%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Egg white DV% diff.
Selenium 0.2µg 20µg 36%
Vitamin B2 0.038mg 0.439mg 31%
Manganese 0.67mg 0.011mg 29%
Vitamin C 26.2mg 0mg 29%
Fiber 6.5g 0g 26%
Protein 1.2g 10.9g 19%
Iron 0.69mg 0.08mg 8%
Vitamin K 7.8µg 0µg 7%
Copper 0.09mg 0.023mg 7%
Sodium 1mg 166mg 7%
Vitamin E 0.87mg 0mg 6%
Folate 21µg 4µg 4%
Carbs 11.94g 0.73g 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B6 0.055mg 0.005mg 4%
Zinc 0.42mg 0.03mg 4%
Polyunsaturated fat 0.375g 0g 3%
Vitamin B5 0.329mg 0.19mg 3%
Vitamin B3 0.598mg 0.105mg 3%
Fructose 2.35g 0.07g 3%
Magnesium 22mg 11mg 3%
Vitamin B1 0.032mg 0.004mg 2%
Calcium 25mg 7mg 2%
Phosphorus 29mg 15mg 2%
Choline 12.3mg 1.1mg 2%
Fats 0.65g 0.17g 1%
Calories 52kcal 52kcal 0%
Net carbs 5.44g 0.73g N/A
Potassium 151mg 163mg 0%
Sugar 4.42g 0.71g N/A
Vitamin A 2µg 0µg 0%
Saturated fat 0.019g 0g 0%
Monounsaturated fat 0.064g 0g 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%

Which food is preferable for your diet?

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

People also compare

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
16%
Raspberry
10%
Egg white
Minerals Daily Need Coverage Score
20%
Raspberry
17%
Egg white

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 165mg)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.71g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 26)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.