Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Egg white
  5. Compare
  6. Egg white vs. Egg

Egg white vs. Egg — In-Depth Nutrition Comparison

Compare

Summary of differences between egg whites and eggs

  • Egg whites have less copper, choline, vitamin B12, vitamin B5, phosphorus, selenium, iron, and vitamin D* than eggs.
  • Eggs cover your daily need for copper, 220% more than egg whites.

These are the specific foods used in this comparison Egg, white, raw, fresh and Egg, whole, cooked, hard-boiled.

Infographic

Egg white vs Egg 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.
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%
Egg
Egg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more PotassiumPotassium +29.4%
Contains more CalciumCalcium +614.3%
Contains more IronIron +1387.5%
Contains more CopperCopper +8595.7%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +1046.7%
Contains less SodiumSodium -25.3%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +54%
~equal in Magnesium ~10mg

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 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%
Egg
Egg
10
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1550%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin B5Vitamin B5 +635.8%
Contains more Vitamin B6Vitamin B6 +2320%
Contains more Vitamin B12Vitamin B12 +1133.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg white Egg DV% diff.
Copper 0.023mg 2mg 220%
Cholesterol 0mg 373mg 124%
Choline 1.1mg 293.8mg 53%
Vitamin B12 0.09µg 1.11µg 43%
Vitamin B5 0.19mg 1.398mg 24%
Phosphorus 15mg 172mg 22%
Selenium 20µg 30.8µg 20%
Vitamin A 0µg 149µg 17%
Fats 0.17g 10.61g 16%
Saturated fat 0g 3.267g 15%
Iron 0.08mg 1.19mg 14%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Folate 4µg 44µg 10%
Monounsaturated fat 0g 4.077g 10%
Zinc 0.03mg 1.05mg 9%
Vitamin B6 0.005mg 0.121mg 9%
Polyunsaturated fat 0g 1.414g 9%
Vitamin E 0mg 1.03mg 7%
Vitamin B2 0.439mg 0.513mg 6%
Calories 52kcal 155kcal 5%
Vitamin B1 0.004mg 0.066mg 5%
Calcium 7mg 50mg 4%
Protein 10.9g 12.58g 3%
Sodium 166mg 124mg 2%
Potassium 163mg 126mg 1%
Manganese 0.011mg 0.026mg 1%
Protein per 100 calories 21g 8.1g N/A
Calories per 10 g protein 48kcal 123kcal N/A
Weight per 100 calories 192g 65g N/A
Unsaturated / Saturated Fat ratio 1.7 N/A
Net carbs 0.73g 1.12g N/A
Carbs 0.73g 1.12g 0%
Magnesium 11mg 10mg 0%
Sugar 0.71g 1.12g N/A
Vitamin B3 0.105mg 0.064mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.125mg 0.153mg 0%
Threonine 0.449mg 0.604mg 0%
Isoleucine 0.661mg 0.686mg 0%
Leucine 1.016mg 1.075mg 0%
Lysine 0.806mg 0.904mg 0%
Methionine 0.399mg 0.392mg 0%
Phenylalanine 0.686mg 0.668mg 0%
Valine 0.809mg 0.767mg 0%
Histidine 0.29mg 0.298mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more WaterWater +17.4%
Contains more ProteinProtein +15.4%
Contains more FatsFats +6141.2%
Contains more CarbsCarbs +53.4%
Contains more OtherOther +69.8%

People also compare

Egg white
Egg white vs Yolk
Yolk
Egg white
Yolk vs Egg
Egg
Egg white
Egg white vs Omelette
Omelette
Egg
Egg vs Milk
Milk
Egg
Egg vs Flour
Flour
Egg
Egg vs Butter
Butter

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.