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Spaghetti vs. Egg white — In-Depth Nutrition Comparison

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A recap on differences between spaghetti and egg whites

  • Spaghetti has more manganese, selenium, copper, fiber, phosphorus, and iron; however, egg whites are higher in vitamin B2.
  • Egg whites cover your daily vitamin B2 needs 32% more than spaghetti.
  • Spaghetti has less sodium.
  • The glycemic index of spaghetti is higher.

Food varieties used in this article are Pasta, cooked, unenriched, without added salt and Egg, white, raw, fresh.

Infographic

Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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 IronIron +525%
Contains more CopperCopper +334.8%
Contains more ZincZinc +1600%
Contains more PhosphorusPhosphorus +286.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2827.3%
Contains more SeleniumSelenium +32%
Contains more PotassiumPotassium +270.5%
~equal in Calcium ~7mg

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B6Vitamin B6 +880%
Contains more FolateFolate +75%
Contains more CholineCholine +481.8%
Contains more Vitamin B2Vitamin B2 +2095%
Contains more Vitamin B5Vitamin B5 +69.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +447.1%
Contains more CarbsCarbs +4127.4%
Contains more ProteinProtein +87.9%
Contains more WaterWater +40.9%
Contains more OtherOther +125%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 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 StarchStarch +∞%
Contains more SucroseSucrose +28.6%
Contains more MaltoseMaltose +471.4%
Contains more GlucoseGlucose +750%
Contains more FructoseFructose +133.3%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Egg white DV% diff.
Vitamin B2 0.02mg 0.439mg 32%
Manganese 0.322mg 0.011mg 14%
Selenium 26.4µg 20µg 12%
Starch 26.01g 11%
Protein 5.8g 10.9g 10%
Carbs 30.86g 0.73g 10%
Copper 0.1mg 0.023mg 9%
Fiber 1.8g 0g 7%
Sodium 1mg 166mg 7%
Phosphorus 58mg 15mg 6%
Calories 158kcal 52kcal 5%
Iron 0.5mg 0.08mg 5%
Potassium 44mg 163mg 4%
Vitamin B12 0µg 0.09µg 4%
Zinc 0.51mg 0.03mg 4%
Vitamin B6 0.049mg 0.005mg 3%
Polyunsaturated fat 0.326g 0g 2%
Magnesium 18mg 11mg 2%
Vitamin B3 0.4mg 0.105mg 2%
Vitamin B5 0.112mg 0.19mg 2%
Choline 6.4mg 1.1mg 1%
Saturated fat 0.176g 0g 1%
Vitamin B1 0.02mg 0.004mg 1%
Fats 0.93g 0.17g 1%
Folate 7µg 4µg 1%
Net carbs 29.06g 0.73g N/A
Calcium 7mg 7mg 0%
Sugar 0.56g 0.71g N/A
Vitamin E 0.06mg 0mg 0%
Monounsaturated fat 0.131g 0g 0%
Tryptophan 0.083mg 0.125mg 0%
Threonine 0.206mg 0.449mg 0%
Isoleucine 0.228mg 0.661mg 0%
Leucine 0.44mg 1.016mg 0%
Lysine 0.133mg 0.806mg 0%
Methionine 0.065mg 0.399mg 0%
Phenylalanine 0.297mg 0.686mg 0%
Valine 0.262mg 0.809mg 0%
Histidine 0.132mg 0.29mg 0%
Fructose 0.03g 0.07g 0%
Omega-3 - ALA 0.024g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti 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
3%
Spaghetti
10%
Egg white
Minerals Daily Need Coverage Score
30%
Spaghetti
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 165mg)
Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.176g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 49)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.