White Bread vs. Egg White
Nutrition comparison of White Bread and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and egg white:
- Both white bread and egg white are high in protein.
- Egg white has 6 times less sugar than white bread.
- White bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and egg white has 78% less calories than white bread - white bread has 238 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. White bread has a macronutrient ratio of 18:74:8 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Egg White | |
|---|---|---|
| Protein | 18% | 91% |
| Carbohydrates | 74% | 6% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and egg white has 98% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than egg white - white bread has 9.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 6 times less sugar than white bread - white bread has 5g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both white bread and egg white are high in protein. White bread is very similar to white bread for protein - white bread has 10.7g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both white bread and egg white are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both white bread and egg white are low in trans fat - white bread has 0.03g of trans fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
White bread and egg white contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than egg white - white bread has 0.38mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than egg white - white bread has 7.7ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
White bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12. Both white bread and egg white contain significant amounts of riboflavin.
| White Bread | Egg White | |
|---|---|---|
| Thiamin | 0.51 MG | 0.004 MG |
| Riboflavin | 0.255 MG | 0.439 MG |
| Niacin | 4.455 MG | 0.105 MG |
| Pantothenic acid | 0.455 MG | 0.19 MG |
| Vitamin B6 | 0.08 MG | 0.005 MG |
| Folate | 127 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 96 times more calcium than egg white - white bread has 684mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
White bread is an excellent source of iron and it has 60 times more iron than egg white - white bread has 4.9mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
White bread and egg white contain similar amounts of potassium - white bread has 127mg 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: White Bread (Bread, white wheat) and Egg White (Egg, white, raw, fresh) .
White Bread g
()
|
Daily Values (%) |
Egg White 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 white bread or egg white contain more calories in 100 grams?White bread is high in calories and egg white has 80% less calories than white bread - white bread has 238 calories in 100g and egg white has 52 calories.
Is white bread or egg white better for protein?
Both white bread and egg white are high in protein. White bread is very similar to white bread for protein - white bread has 10.7g of protein per 100 grams and egg white has 10.9g of protein.
Does white bread or egg white have more carbohydrates?
By weight, white bread is high in carbohydrates and egg white has 100% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does white bread or egg white contain more calcium?
White bread is a rich source of calcium and it has 96 times more calcium than egg white - white bread has 684mg of calcium in 100 grams and egg white has 7mg of calcium.
Does white bread or egg white contain more iron?
White bread is an abundant source of iron and it has 60 times more iron than egg white - white bread has 4.9mg of iron in 100 grams and egg white has 0.08mg of iron.