Egg white vs. Butter — In-Depth Nutrition Comparison

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How are egg whites and butter different?

Egg whites are higher in selenium and vitamin B2; however, butter is richer in vitamin A, vitamin E, and vitamin K.
Daily need coverage for saturated fat for butter is 252% higher.
Egg whites contain 20 times more selenium than butter. While egg whites contain 20µg of selenium, butter contains only 1µg.
Butter has less sodium.

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

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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.

Egg white

Butter

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%

Contains more CalciumCalcium	+242.9%
Contains more ZincZinc	+200%
Contains more PhosphorusPhosphorus	+60%
Contains less SodiumSodium	-93.4%

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.

Egg white

Butter

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%

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	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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