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  6. Wheat vs. Egg white

Wheat vs. Egg white — In-Depth Nutrition Comparison

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Significant differences between Wheat and Egg white

  • The amount of Manganese, Selenium, Phosphorus, Copper, Iron, Vitamin B3, Zinc, Vitamin B1, Vitamin B6, and Magnesium in Wheat is higher than in Egg white.
  • Wheat covers your daily Manganese needs 130% more than Egg white.
  • Egg white has 139 times less Zinc than Wheat . Wheat has 4.16mg of Zinc, while Egg white has 0.03mg.

Specific food types used in this comparison are Wheat, durum and Egg, white, raw, fresh.

Infographic

Wheat 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.
Wheat
Wheat
10
:
0
Egg white
Egg white
Contains more Calcium +385.7%
Contains more Iron +4300%
Contains more Magnesium +1209.1%
Contains more Phosphorus +3286.7%
Contains more Potassium +164.4%
Contains less Sodium -98.8%
Contains more Zinc +13766.7%
Contains more Copper +2304.3%
Contains more Manganese +27281.8%
Contains more Selenium +347%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +385.7%
Contains more Iron +4300%
Contains more Magnesium +1209.1%
Contains more Phosphorus +3286.7%
Contains more Potassium +164.4%
Contains less Sodium -98.8%
Contains more Zinc +13766.7%
Contains more Copper +2304.3%
Contains more Manganese +27281.8%
Contains more Selenium +347%

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.
Wheat
Wheat
5
:
4
Egg white
Egg white
Contains more Vitamin B1 +10375%
Contains more Vitamin B3 +6317.1%
Contains more Vitamin B5 +392.1%
Contains more Vitamin B6 +8280%
Contains more Folate +975%
Contains more Vitamin B2 +262.8%
Contains more Vitamin B12 +∞%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin B1 +10375%
Contains more Vitamin B3 +6317.1%
Contains more Vitamin B5 +392.1%
Contains more Vitamin B6 +8280%
Contains more Folate +975%
Contains more Vitamin B2 +262.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Egg white
Egg white
Contains more Protein +25.5%
Contains more Fats +1352.9%
Contains more Carbs +9643.8%
Contains more Other +182.5%
Contains more Water +700.5%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +25.5%
Contains more Fats +1352.9%
Contains more Carbs +9643.8%
Contains more Other +182.5%
Contains more Water +700.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Egg white Opinion
Net carbs 71.13g 0.73g Wheat
Protein 13.68g 10.9g Wheat
Fats 2.47g 0.17g Wheat
Carbs 71.13g 0.73g Wheat
Calories 339kcal 52kcal Wheat
Fructose 0.07g Egg white
Sugar 0.71g Wheat
Calcium 34mg 7mg Wheat
Iron 3.52mg 0.08mg Wheat
Magnesium 144mg 11mg Wheat
Phosphorus 508mg 15mg Wheat
Potassium 431mg 163mg Wheat
Sodium 2mg 166mg Wheat
Zinc 4.16mg 0.03mg Wheat
Copper 0.553mg 0.023mg Wheat
Manganese 3.012mg 0.011mg Wheat
Selenium 89.4µg 20µg Wheat
Vitamin B1 0.419mg 0.004mg Wheat
Vitamin B2 0.121mg 0.439mg Egg white
Vitamin B3 6.738mg 0.105mg Wheat
Vitamin B5 0.935mg 0.19mg Wheat
Vitamin B6 0.419mg 0.005mg Wheat
Folate 43µg 4µg Wheat
Vitamin B12 0µg 0.09µg Egg white
Tryptophan 0.176mg 0.125mg Wheat
Threonine 0.366mg 0.449mg Egg white
Isoleucine 0.533mg 0.661mg Egg white
Leucine 0.934mg 1.016mg Egg white
Lysine 0.303mg 0.806mg Egg white
Methionine 0.221mg 0.399mg Egg white
Phenylalanine 0.681mg 0.686mg Egg white
Valine 0.594mg 0.809mg Egg white
Histidine 0.322mg 0.29mg Wheat
Saturated Fat 0.454g 0g Egg white
Monounsaturated Fat 0.344g 0g Wheat
Polyunsaturated fat 0.978g 0g Wheat

Which food is preferable for your diet?

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

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
37%
Wheat
11%
Egg white
Minerals Daily Need Coverage Score
168%
Wheat
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 164mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.454g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 50)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.