Food vs food · USDA FNDDS 2021–2023
Egg whites vs whole eggs
Comparing usual servings (egg whites: 1 egg white, 33 g; whole eggs: 1 egg, 50 g), USDA’s figures are higher for egg whites in 5 of the 65 nutrients it reports, and for whole eggs in 37. The widest gaps against the Daily Value: more choline (134 mg vs 0.3 mg), selenium and vitamin B12 in whole eggs. Energy: 17 kcal for egg whites, 72 kcal for whole eggs. Per 100 g, the figures are higher for egg whites in 7 and for whole eggs in 34.
Every nutrient, side by side
Egg, white, cooked, no added fat
Serving size 1 egg white · 33 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 17 kcal | |
| Protein | 3.53 g | |
| Carbohydrates | 0.78 g (more) | |
| Fat | 0 g | |
| Alcohol | 0 g | |
| Water | 28.4 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0 g | 0% |
| Monounsaturated fat | 0 g | |
| Polyunsaturated fat | 0 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0 g | |
| SFA 18:0 (stearic) | 0 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0 g | |
| PUFA 18:3 (linolenic) | 0 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0.23 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | <0.01 mg | <1% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 0.03 mg (more) | <1% |
| Vitamin B6 | <0.01 mg | <1% |
| Folate | 0.99 µg | |
| Folate, DFE | 0.99 µg | <1% |
| Folate, food | 0.99 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.02 µg | 1% |
| Vitamin B12, added | 0 µg | |
| Choline | 0.3 mg | <1% |
| Minerals | ||
| Calcium | 2.31 mg | <1% |
| Iron | 0.03 mg | <1% |
| Magnesium | 3.63 mg | 1% |
| Phosphorus | 4.95 mg | <1% |
| Potassium | 53.8 mg | 1% |
| Sodium | 92.7 mg (more) | 4% |
| Zinc | <0.01 mg | <1% |
| Copper | <0.01 mg (more) | 1% |
| Selenium | 5.87 µg | 11% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Egg, whole, boiled or poached
Serving size 1 egg · 50 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 72 kcal (more) | |
| Protein | 6.2 g (more) | |
| Carbohydrates | 0.48 g | |
| Fat | 4.98 g (more) | |
| Alcohol | 0 g | |
| Water | 37.9 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.6 g (more) | 8% |
| Monounsaturated fat | 1.82 g (more) | |
| Polyunsaturated fat | 0.91 g (more) | |
| Cholesterol | 206 mg (more) | 68% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.02 g (more) | |
| SFA 16:0 (palmitic) | 1.16 g (more) | |
| SFA 18:0 (stearic) | 0.41 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.12 g (more) | |
| MUFA 18:1 (oleic) | 1.67 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.73 g (more) | |
| PUFA 18:3 (linolenic) | <0.01 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0.1 g | |
| Vitamins | ||
| Vitamin A | 90 µg (more) | 10% |
| Retinol | 89.5 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 6.5 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 252 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1.25 µg (more) | 6% |
| Vitamin E | 0.52 mg (more) | 3% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.15 µg (more) | <1% |
| Thiamin (B1) | 0.03 mg (more) | 3% |
| Riboflavin (B2) | 0.2 mg (more) | 15% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0.03 mg (more) | 2% |
| Folate | 26.5 µg (more) | |
| Folate, DFE | 26.5 µg (more) | 7% |
| Folate, food | 26.5 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.41 µg (more) | 17% |
| Vitamin B12, added | 0 µg | |
| Choline | 134 mg (more) | 24% |
| Minerals | ||
| Calcium | 24 mg (more) | 2% |
| Iron | 0.83 mg (more) | 5% |
| Magnesium | 5.5 mg (more) | 1% |
| Phosphorus | 92 mg (more) | 7% |
| Potassium | 66 mg (more) | 1% |
| Sodium | 64.5 mg | 3% |
| Zinc | 0.62 mg (more) | 6% |
| Copper | 0 mg | 0% |
| Selenium | 15.6 µg (more) | 28% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Egg, white, cooked, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 52 kcal | |
| Protein | 10.7 g | |
| Carbohydrates | 2.35 g (more) | |
| Fat | 0 g | |
| Alcohol | 0 g | |
| Water | 86 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0 g | 0% |
| Monounsaturated fat | 0 g | |
| Polyunsaturated fat | 0 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0 g | |
| SFA 18:0 (stearic) | 0 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0 g | |
| PUFA 18:3 (linolenic) | 0 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0.71 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | <0.01 mg | <1% |
| Riboflavin (B2) | 0.37 mg | 28% |
| Niacin (B3) | 0.09 mg (more) | 1% |
| Vitamin B6 | <0.01 mg | <1% |
| Folate | 3 µg | |
| Folate, DFE | 3 µg | 1% |
| Folate, food | 3 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.07 µg | 3% |
| Vitamin B12, added | 0 µg | |
| Choline | 0.9 mg | <1% |
| Minerals | ||
| Calcium | 7 mg | 1% |
| Iron | 0.08 mg | <1% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 15 mg | 1% |
| Potassium | 163 mg (more) | 3% |
| Sodium | 281 mg (more) | 12% |
| Zinc | 0.03 mg | <1% |
| Copper | 0.02 mg (more) | 3% |
| Selenium | 17.8 µg | 32% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Egg, whole, boiled or poached
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 143 kcal (more) | |
| Protein | 12.4 g (more) | |
| Carbohydrates | 0.96 g | |
| Fat | 9.96 g (more) | |
| Alcohol | 0 g | |
| Water | 75.8 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.2 g (more) | 16% |
| Monounsaturated fat | 3.63 g (more) | |
| Polyunsaturated fat | 1.82 g (more) | |
| Cholesterol | 411 mg (more) | 137% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.03 g (more) | |
| SFA 16:0 (palmitic) | 2.32 g (more) | |
| SFA 18:0 (stearic) | 0.81 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.24 g (more) | |
| MUFA 18:1 (oleic) | 3.35 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.46 g (more) | |
| PUFA 18:3 (linolenic) | 0.01 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0.2 g | |
| Vitamins | ||
| Vitamin A | 180 µg (more) | 20% |
| Retinol | 179 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 13 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 503 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2.5 µg (more) | 12% |
| Vitamin E | 1.05 mg (more) | 7% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.3 µg (more) | <1% |
| Thiamin (B1) | 0.06 mg (more) | 5% |
| Riboflavin (B2) | 0.4 mg (more) | 31% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0.06 mg (more) | 4% |
| Folate | 53 µg (more) | |
| Folate, DFE | 53 µg (more) | 13% |
| Folate, food | 53 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.82 µg (more) | 34% |
| Vitamin B12, added | 0 µg | |
| Choline | 268 mg (more) | 49% |
| Minerals | ||
| Calcium | 48 mg (more) | 4% |
| Iron | 1.67 mg (more) | 9% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 184 mg (more) | 15% |
| Potassium | 132 mg | 3% |
| Sodium | 129 mg | 6% |
| Zinc | 1.24 mg (more) | 11% |
| Copper | 0 mg | 0% |
| Selenium | 31.1 µg (more) | 57% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Open this pair in Food vs food to swap in any of 5,149 foods.
How to read it
- Foods. Egg whites is FNDDS’s “Egg, white, cooked, no added fat” and whole eggs is “Egg, whole, boiled or poached”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.