Wheat vs. Egg white — In-Depth Nutrition Comparison
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Significant differences between wheat and egg whites
- The amount of manganese, selenium, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, vitamin B6, and magnesium in wheat is higher than in egg whites.
- Wheat covers your daily manganese needs 130% more than egg whites.
- Egg whites have 139 times less zinc than wheat . Wheat has 4.16mg of zinc, while egg whites have 0.03mg.
- Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of egg whites is 0.
Specific food types used in this comparison are Wheat, durum and Egg, white, raw, fresh.
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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.
| Contains more MagnesiumMagnesium | +1209.1% |
| Contains more CalciumCalcium | +385.7% |
| Contains more PotassiumPotassium | +164.4% |
| Contains more IronIron | +4300% |
| Contains more CopperCopper | +2304.3% |
| Contains more ZincZinc | +13766.7% |
| Contains more PhosphorusPhosphorus | +3286.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +27281.8% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +10375% |
| Contains more Vitamin B3Vitamin B3 | +6317.1% |
| Contains more Vitamin B5Vitamin B5 | +392.1% |
| Contains more Vitamin B6Vitamin B6 | +8280% |
| Contains more FolateFolate | +975% |
| Contains more Vitamin B2Vitamin B2 | +262.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.012mg | 0.011mg | 130% |
| Selenium | 89.4µg | 20µg | 126% |
| Phosphorus | 508mg | 15mg | 70% |
| Copper | 0.553mg | 0.023mg | 59% |
| Iron | 3.52mg | 0.08mg | 43% |
| Vitamin B3 | 6.738mg | 0.105mg | 41% |
| Zinc | 4.16mg | 0.03mg | 38% |
| Vitamin B1 | 0.419mg | 0.004mg | 35% |
| Vitamin B6 | 0.419mg | 0.005mg | 32% |
| Magnesium | 144mg | 11mg | 32% |
| Vitamin B2 | 0.121mg | 0.439mg | 24% |
| Carbs | 71.13g | 0.73g | 23% |
| Vitamin B5 | 0.935mg | 0.19mg | 15% |
| Calories | 339kcal | 52kcal | 14% |
| Folate | 43µg | 4µg | 10% |
| Potassium | 431mg | 163mg | 8% |
| Sodium | 2mg | 166mg | 7% |
| Polyunsaturated fat | 0.978g | 0g | 7% |
| Protein | 13.68g | 10.9g | 6% |
| Fats | 2.47g | 0.17g | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Calcium | 34mg | 7mg | 3% |
| Saturated fat | 0.454g | 0g | 2% |
| Monounsaturated fat | 0.344g | 0g | 1% |
| Net carbs | 71.13g | 0.73g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.176mg | 0.125mg | 0% |
| Threonine | 0.366mg | 0.449mg | 0% |
| Isoleucine | 0.533mg | 0.661mg | 0% |
| Leucine | 0.934mg | 1.016mg | 0% |
| Lysine | 0.303mg | 0.806mg | 0% |
| Methionine | 0.221mg | 0.399mg | 0% |
| Phenylalanine | 0.681mg | 0.686mg | 0% |
| Valine | 0.594mg | 0.809mg | 0% |
| Histidine | 0.322mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.5% |
| Contains more FatsFats | +1352.9% |
| Contains more CarbsCarbs | +9643.8% |
| Contains more OtherOther | +182.5% |
| Contains more WaterWater | +700.5% |