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White bread vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between white bread and egg whites

  • White bread has more iron, vitamin B1, vitamin B3, folate, manganese, calcium, phosphorus, and fiber; however, egg whites are higher in vitamin B2.
  • White bread covers your daily need for iron, 44% more than egg whites.
  • Egg whites have less sodium.
  • The glycemic index of white bread is higher.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Egg, white, raw, fresh.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +109.1%
Contains more CalciumCalcium +1957.1%
Contains more IronIron +4412.5%
Contains more CopperCopper +339.1%
Contains more ZincZinc +2366.7%
Contains more PhosphorusPhosphorus +553.3%
Contains more ManganeseManganese +4772.7%
Contains more PotassiumPotassium +29.4%
Contains less SodiumSodium -66.1%
~equal in Selenium ~20µg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +13225%
Contains more Vitamin B3Vitamin B3 +4452.4%
Contains more Vitamin B5Vitamin B5 +182.1%
Contains more Vitamin B6Vitamin B6 +1640%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2675%
Contains more CholineCholine +1227.3%
Contains more Vitamin B2Vitamin B2 +80.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +1858.8%
Contains more CarbsCarbs +6669.9%
Contains more OtherOther +214.3%
Contains more ProteinProtein +23.2%
Contains more WaterWater +140.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 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 GlucoseGlucose +361.8%
Contains more FructoseFructose +3371.4%
Contains more MaltoseMaltose +2285.7%
Contains more SucroseSucrose +∞%
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.
White bread 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 White bread Egg white DV% diff.
Iron 3.61mg 0.08mg 44%
Vitamin B1 0.533mg 0.004mg 44%
Vitamin B3 4.78mg 0.105mg 29%
Folate 111µg 4µg 27%
Manganese 0.536mg 0.011mg 23%
Carbs 49.42g 0.73g 16%
Vitamin B2 0.243mg 0.439mg 15%
Starch 37.17g 15%
Sodium 490mg 166mg 14%
Calcium 144mg 7mg 14%
Phosphorus 98mg 15mg 12%
Calories 266kcal 52kcal 11%
Polyunsaturated fat 1.602g 0g 11%
Fiber 2.7g 0g 11%
Copper 0.101mg 0.023mg 9%
Vitamin B5 0.536mg 0.19mg 7%
Vitamin B6 0.087mg 0.005mg 6%
Zinc 0.74mg 0.03mg 6%
Fats 3.33g 0.17g 5%
Selenium 22µg 20µg 4%
Protein 8.85g 10.9g 4%
Vitamin B12 0µg 0.09µg 4%
Fructose 2.43g 0.07g 3%
Magnesium 23mg 11mg 3%
Saturated fat 0.698g 0g 3%
Choline 14.6mg 1.1mg 2%
Vitamin E 0.22mg 0mg 1%
Monounsaturated fat 0.599g 0g 1%
Potassium 126mg 163mg 1%
Net carbs 46.72g 0.73g N/A
Sugar 5.67g 0.71g N/A
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
10%
Egg white
Minerals Daily Need Coverage Score
56%
White bread
17%
Egg white

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $1)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 4.96g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.698g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 73)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.