Egg vs. Egg White

Nutrition comparison of Egg and Egg White


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus egg white (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and egg white:

  • Both egg and egg white are high in protein.
  • Egg has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Egg has signficantly more iron than egg white.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A.
Detailed nutritional comparison of egg and egg white is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Egg White src

Here's an infographic summarizing the nutritional differences between egg and egg white. marks particularly rich nutrients.


Calories and Carbs

calories

Egg is high in calories and egg white has 64% less calories than egg - egg has 143 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to egg white for carbs. Egg has a macronutrient ratio of 36:2:62 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Egg White
Protein 36% 89%
Carbohydrates 2% 5%
Fat 62% 6%
Alcohol ~ ~

carbohydrates

Both egg and egg white are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

The carbs in egg and egg white are both made of 100% sugar.

sugar

Egg and egg white contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and egg white has 0.71g of sugar.



Protein

protein

Both egg and egg white are high in protein. Egg has 15% more protein than egg white - egg has 12.6g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and egg white does not contain significant amounts.

trans fat

Both egg and egg white are low in trans fat - egg has 0.04g of trans fat per 100 grams and egg white does not contain significant amounts.

cholesterol

Egg is high in cholesterol and egg white has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than egg white - egg has 160ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than egg white - egg has 82iu of Vitamin D per 100 grams and egg white does not contain significant amounts.

Vitamin E

Egg has more Vitamin E than egg white - egg has 1.1mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Egg and egg white contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Egg has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and egg white contain significant amounts of riboflavin and niacin.

Egg Egg White
Thiamin 0.04 MG 0.004 MG
Riboflavin 0.457 MG 0.439 MG
Niacin 0.075 MG 0.105 MG
Pantothenic acid 1.533 MG 0.19 MG
Vitamin B6 0.17 MG 0.005 MG
Folate 47 UG 4 UG
Vitamin B12 0.89 UG 0.09 UG

Minerals

calcium

Egg is a great source of calcium and it has 700% more calcium than egg white - egg has 56mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Egg has signficantly more iron than egg white - egg has 1.8mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Egg and egg white contain similar amounts of potassium - egg has 138mg 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.

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Egg White (Egg, white, raw, fresh) .

Egg g

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Egg White g

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G polyunsaturated fat G
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Vitamins and Minerals
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choline
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G Water G
G Starch G
G Alcohol G


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