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Tomato soup vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between tomato soup and egg whites

  • Tomato soup has more vitamin C; however, egg whites are higher in selenium and vitamin B2.
  • Egg whites cover your daily need for selenium, 34% more than tomato soup.
  • Egg whites have less sugar.
  • The glycemic index of tomato soup is higher.

These are the specific foods used in this comparison Soup, tomato, canned, prepared with equal volume water, commercial and Egg, white, raw, fresh.

Infographic

Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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 CalciumCalcium +14.3%
Contains more PotassiumPotassium +68.7%
Contains more IronIron +262.5%
Contains more CopperCopper +26.1%
Contains more ZincZinc +200%
Contains more ManganeseManganese +509.1%
Contains more MagnesiumMagnesium +57.1%
Contains less SodiumSodium -10.8%
Contains more SeleniumSelenium +1233.3%
~equal in Phosphorus ~15mg

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 +400%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B6Vitamin B6 +740%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +472.7%
Contains more Vitamin B2Vitamin B2 +6171.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 +23.5%
Contains more CarbsCarbs +920.5%
Contains more OtherOther +71.4%
Contains more ProteinProtein +1435.2%
~equal in Water ~87.57g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato soup Egg white DV% diff.
Selenium 1.5µg 20µg 34%
Vitamin B2 0.007mg 0.439mg 33%
Protein 0.71g 10.9g 20%
Vitamin C 6.3mg 0mg 7%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.19mg 4%
Potassium 275mg 163mg 3%
Vitamin B6 0.042mg 0.005mg 3%
Iron 0.29mg 0.08mg 3%
Carbs 7.45g 0.73g 2%
Manganese 0.067mg 0.011mg 2%
Fiber 0.5g 0g 2%
Vitamin B3 0.42mg 0.105mg 2%
Polyunsaturated fat 0.077g 0g 1%
Choline 6.3mg 1.1mg 1%
Folate 0µg 4µg 1%
Vitamin K 1.5µg 0µg 1%
Vitamin B1 0.02mg 0.004mg 1%
Calories 32kcal 52kcal 1%
Vitamin E 0.17mg 0mg 1%
Sodium 186mg 166mg 1%
Zinc 0.09mg 0.03mg 1%
Copper 0.029mg 0.023mg 1%
Magnesium 7mg 11mg 1%
Vitamin A 10µg 0µg 1%
Fats 0.21g 0.17g 0%
Net carbs 6.95g 0.73g N/A
Calcium 8mg 7mg 0%
Sugar 4.03g 0.71g N/A
Phosphorus 15mg 15mg 0%
Saturated fat 0.056g 0g 0%
Monounsaturated fat 0.067g 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%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato soup 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
5%
Tomato soup
10%
Egg white
Minerals Daily Need Coverage Score
10%
Tomato soup
17%
Egg white

Comparison summary

Which food is richer in minerals?
Tomato soup
Tomato soup is relatively richer in minerals
Which food is cheaper?
Tomato soup
Tomato soup is cheaper (difference - $1)
Which food is richer in vitamins?
Tomato soup
Tomato soup is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.056g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 38)
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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.