Egg White vs. Apple
Nutrition comparison of Egg White and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and apple:
- Apple has more thiamin and Vitamin B6, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Apple is a great source of dietary fiber.
- Egg white has 13.6 times less sugar than apple.
- Egg white has 17.9 times less carbohydrates than apple.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple and egg white contain similar amounts of calories - apple has 52 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to apple for fat. Egg white has a macronutrient ratio of 89:5:6 and for apple, 2:95:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Apple | |
|---|---|---|
| Protein | 89% | 2% |
| Carbohydrates | 5% | 95% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 17.9 times less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than egg white - apple has 2.4g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 13.6 times less sugar than apple - apple has 10.4g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 40 times more protein than apple - apple has 0.26g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both apple and egg white are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than egg white - apple has 4.6mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Apple and egg white contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Apple and egg white contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Apple and egg white contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Apple has more thiamin and Vitamin B6, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12. Both egg white and apple contain significant amounts of niacin and folate.
| Egg White | Apple | |
|---|---|---|
| Thiamin | 0.004 MG | 0.017 MG |
| Riboflavin | 0.439 MG | 0.026 MG |
| Niacin | 0.105 MG | 0.091 MG |
| Pantothenic acid | 0.19 MG | 0.061 MG |
| Vitamin B6 | 0.005 MG | 0.041 MG |
| Folate | 4 UG | 3 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Apple and egg white contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Apple and egg white contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 52% more potassium than apple - apple has 107mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg White g
()
|
Daily Values (%) |
Apple g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does apple or egg white contain more calories in 100 grams?Apple and egg white contain similar amounts of calories - apple has 52 calories in 100g and egg white has 52 calories.
Is apple or egg white better for protein?
Egg white is a great source of protein and it has 40 times more protein than apple - apple has 0.26g of protein per 100 grams and egg white has 10.9g of protein.
Does apple or egg white have more carbohydrates?
By weight, egg white has 17.9 times fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.