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Butter vs. Egg white — In-Depth Nutrition Comparison

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How are butter and egg whites different?

  • Butter is higher in vitamin A, vitamin E, and vitamin K; however, egg whites are richer in selenium and vitamin B2.
  • Daily need coverage for saturated fat for butter is 252% higher.
  • Egg whites have less saturated fat.

Butter, without salt and Egg, white, raw, fresh are the varieties used in this article.

Infographic

Butter 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.
Butter
Butter
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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 +242.9%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -93.4%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +579.2%
Contains more IronIron +300%
Contains more CopperCopper +43.8%
Contains more ManganeseManganese +175%
Contains more SeleniumSelenium +1900%

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.
Butter
Butter
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B12Vitamin B12 +88.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +1191.2%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +72.7%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Butter Egg white DV% diff.
Saturated fat 50.489g 0g 229%
Fats 81.11g 0.17g 125%
Vitamin A 684µg 0µg 76%
Cholesterol 215mg 0mg 72%
Monounsaturated fat 23.43g 0g 59%
Selenium 1µg 20µg 35%
Calories 717kcal 52kcal 33%
Vitamin B2 0.034mg 0.439mg 31%
Protein 0.85g 10.9g 20%
Polyunsaturated fat 3.01g 0g 20%
Vitamin E 2.32mg 0mg 15%
Sodium 11mg 166mg 7%
Vitamin K 7µg 0µg 6%
Potassium 24mg 163mg 4%
Vitamin B12 0.17µg 0.09µg 3%
Choline 18.8mg 1.1mg 3%
Magnesium 2mg 11mg 2%
Calcium 24mg 7mg 2%
Vitamin B5 0.11mg 0.19mg 2%
Iron 0.02mg 0.08mg 1%
Copper 0.016mg 0.023mg 1%
Zinc 0.09mg 0.03mg 1%
Phosphorus 24mg 15mg 1%
Protein per 100 calories 0.12g 21g N/A
Calories per 10 g protein 8435kcal 48kcal N/A
Weight per 100 calories 14g 192g N/A
Unsaturated / Saturated Fat ratio 0.52 N/A
Net carbs 0.06g 0.73g N/A
Carbs 0.06g 0.73g 0%
Sugar 0.06g 0.71g N/A
Manganese 0.004mg 0.011mg 0%
Vitamin B1 0.005mg 0.004mg 0%
Vitamin B3 0.042mg 0.105mg 0%
Vitamin B6 0.003mg 0.005mg 0%
Folate 3µg 4µg 0%
Tryptophan 0.012mg 0.125mg 0%
Threonine 0.038mg 0.449mg 0%
Isoleucine 0.051mg 0.661mg 0%
Leucine 0.083mg 1.016mg 0%
Lysine 0.067mg 0.806mg 0%
Methionine 0.021mg 0.399mg 0%
Phenylalanine 0.041mg 0.686mg 0%
Valine 0.057mg 0.809mg 0%
Histidine 0.023mg 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 +47611.8%
Contains more ProteinProtein +1182.4%
Contains more CarbsCarbs +1116.7%
Contains more WaterWater +388.1%
Contains more OtherOther +1475%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.